Experiment with the hanging hold during the warm up. If you are unable to hang for 0:30 reduce the total time of the hang. If you are unable to complete a 200m Run without stopping, consider reducing the distance. For the Burpees, choose an option that allows you to perform at least 4 rounds unbroken.
If you have an 800m time, strive to complete the first run within 10-15 sec of this time. If you are not familiar with your 800m run time, warm up with a 400m run to establish a pace. Spend the warmup practicing running techniques, including running backward.