Can u restore parts of your iCloud backup to the device you've backed up from

No, you have to restore the entire backup. You could create a current backup in iTunes, restore to your iCloud backup, save the data from the backup that you're looking for, then restore back to your iTunes backup. Not all recoverd data, however, can be synced back to your phone but this is an effective way to recover some data (such as photos).

You can restore the apps by importing them to your iTunes library (connect your phone to iTunes, then go to File>Devices>Transfer Purchases), then syncing them back to your phone. But you can't save and transfer back the app data (such as your game progress).