Warm-up
3 Rounds
Jog 200m
5 tap swing
7 squats
2 lengths Duck walk

Workout
In pairs, for time:
50 Pull-ups
Run, 400 m
42 Thrusters, 42.5/30
Run, 800 m
42 Thrusters, 42.5/30
Run, 400 m
50 Pull-ups

Both run together