Setup a count down timer for 30 Minutes -
Complete your course run (3KM-5KM distance).
With the left over time, complete as many Pullups (Chin-over-bar) and Parallel Bar Dips you can. Rotate between the pullups and dips as you fail each set.
Lets look at mine as an example:
Run 4KM – 19:47 minutes, 11:13 remaining
20 Pullups, 16 Dips, 10 PU, 12 D, 10 PU, 11 D, etc… For a grand total of 84 Pullups and 92 Dips.