From the repository:

Create a briefcase by right clicking on the folder structure you want to transfer and select download, select briefcase, this will give you the folder structure any documents if you choose to include them, templates and fields.

From Process Automation, export the Workflows

rules

capture profiles

 Business processes

Then go to the demo account and start with the repository:

Import the briefcase by dragging and dropping it to the repo and follow the import wizard

Then Rules, then Workflow and lastly Business Process.

During the import of the Business Process and workflow it validates that the dependencies are in place so the order of import matters.

Best of luck!