3 Min On: 2 Min Off (30mins 6 Intervals)

A. Run 400m (outside or in)
15 KBS 24/16Kg
Max pull ups Amrap

B.
3 Min AMRAP
15 Thrusters 40/30kg
15 T2b

Part A is max pull ups and part B is max reps of Thrusters and T2b.

Start from beginning always. Part A, run once, Swings once and Amrap on pull ups. Part B Amrap everything.