Advanced: scale up add more rounds and lengthen run. If you are conditioned add a weight vest but stick with 200 meter run.
Beginners: scale down and do australian pull ups.
Post time below in comments.
Cool down run or row as needed (you pick distance).
We like the MiR MV 20LBS Adjustable Weighted Vest for all workouts. It will last you a very long time and will not fall apart like cheaper vest.