Personally, I think a great way to start is to take the CFA as a benchmark to build off of. You will realize that the test is greater than the sum of its parts. The CFA is meant to test you on all aspects of physical ability (ie, multiple muscle groups, endurance/agility/strength) so the best way to prepare is just.. well in better general physical shape. Without knowing what level you're starting at it's hard to give specific advice but I will advise for the general work outs.
BB Throw: The general consensus that I've seen is that this doesn't hold that much weight in your score, however it is always good to be better. This is a mix of core strength and technique. Practice
Pull-ups: Only way to be better at pull-ups is to do more pull-ups. Get a bar (if you can get a nice one that taps into a stud that is great but a doorway one works fine) Do them as often as you can. If your back is too over taxed, take a day or two off and get back to em. What I found was important was building the muscle endurance as the CFA has them in cadence. What I did to improve was doing pyramids 3 pull-ups, 30 seconds rest then 5 pull-ups, 30 seconds rest then 7 pull-ups, 30 seconds rest and up to about 10-12 then back down.
Sit-ups: Just work core. Planks, supermans, sit-ups. Do them everyday.
Push-ups: Again, do them everyday. My go to was this exercise: Do your max set. Say you did 50, take 50 seconds rest. Then do another max set and take the same amount of reps as seconds of rest and repeat until you can only do a few.
Running: I do not know your running ability, but I'll give you the general training I would use when I train new runners. Take 6 weeks or so at the start to build your running base. THIS IS THE FOUNDATION OF YOUR RUNNING ABILITY, SKIPPING THIS IS DETRIMENTAL TO YOUR ABILITY TO RUN FAST AND FAR. Essentially, run 6 days a week. You may be thinking that is a lot if you do not run frequently but the goal is to run at a slow easy pace, you should be able to talk normally.
First Week: alternate days of running 15 minutes (start with this as your first run of the week) and 20 minutes with 5 strides at the end (a stride is a controlled sprint of about 50m). Saturday go for a long run of 30 minutes.
Second Week: near identical to before but ad 5 minutes to your 20 minutes with strides and your long run.
Third Week: add 5 minutes to every second week workout
Fourth-Sixth Week: Follow the same pattern of adding times with the following exception: On the 4th day of the week, replace the workout of either running hills of equivalent time, a fartlek (speed intervals. Like 5 minutes of faster {NOT SPRINTS} running with 5 minutes of easy pace) of equivalent time, or a 15 minute tempo run. Tempo runs are runs at a pace about a minute or two faster than your easy pace.
Now you can get to work: Now you can spend time improving speed. I recommend the following workouts:
-Mile repeats. Just running a fast mile with enough rest in between to be able to run at a similar pace. PRO TIP: do NOT gas it in the first repeat. Its better to be faster in later repeats then slower.
-400m intervals: I like 16 x 400m intervals where you
almost sprint 400m then jog/walk 400m. You will do 2 fast miles and 2 miles of recovery in the workout
-General distance runs: Do runs of at least 45 minutes. Not EASY but at a moderate level
-LSD (Long Slow Distance) do runs of at least 50 minutes (to start, increase time minimums with fitness level) at an easy pace. What I tell my runners is start off at an easy pace that you think is almost too slow, then back off even more. These increase your endurance and strength your heart.
I know this was a wall of text but feel free to PM me if you need anything else. AS you can see, running is my Forte. But overal:
what matters is that you push yourself and stick with it week after week, month after month.
THIS. Follow what I suggested, OR DON'T! but at the end of the day, train smart, train mindful, and train consistent.
Good Luck!