Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups

STRENGTH BIAS

Shoulder Press 3 x 5

Then choose one of the protocols
10-7-4 or 12-9-6 or 12=>15 Reps

Metcon 20 minutes max
Complete 5 rounds:
Run 400 meters
Clean 15 reps (Choose a suitable weight)
20 Push-ups

Finish with Gymnastic/Skill Development