Sled/machine/BBJ into fatigued run intervals

For completion as warm-up:
5 inch worms
10 prisoner Kang squats
20 prisoner walking lunges
jog to 2nd pole & back
+
Every 10:00 for 40:00:
1st: 3:00 sled pull or push + 800m run
2nd: 3:00 row/bike/ski erg calories + 800m run
3rd: 3:00 burpee broad jumps + 800m run
4th: 3:00 row/bike/ski erg calories + 800m run

optional bonus 3 sets:
30 alternating DB shoulder presses
30 alternating DB curls

notes/intent:
*race pace effort on all in-gym movements
*10m turnarounds for sled push/pull
*faster than race pace runs with the intent of using the balance of each 10:00 to (mostly) recover