400m run buy in, then -
AMRAP 7:
3 x Thrusters (40/30)
3 x Chest to bar pull-ups
6 x Thrusters
6 x Chest to bar pull-ups
9 x Thrusters
9 x Chest to bar pull-ups
12 x Thrusters
12 x Chest to bar pull-ups
7 minutes starts upon return from 400m. Continue increasing round by 3 reps until time expires.
Rest 2 minutes then:
3 x Minutes - Max bear crawl.