Max effort. Work up 1RM.

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Practise Back and Front levers on rings, use the scaling from: http://gymnasticswod.com/content/front-lever

Do 5 sets of 3reps of them both

5-5-5+

http://running.competitor.com/2011/08/injury-prevention/the-10-best-mobility-exercises-for-runners_36329/4

Practise for 20min

50, 30, 15 reps of body weight squats, push ups, and lunges with a 500m bike sprint between each set of reps i.e. 50x body weight squats, push ups and lunges, 500m bike; 30 body weight squats, push ups and lunges, 500m bike etc

For time: Run 5 kilometers
If running indoors, make sure the matt doesent do the work for you so keep the pace where you can still maintain a good running form: hip up, knee first etc.

Tricep smash with barbell raised to about shoulder height 2min/side,
Shoulder external rotation with lacrosse ball 2min/side

15min time cap
75 snatches 40/30kg
5 box jumps each time u drop the barbell