Buy in: Run 400 meters. Complete 3 rounds of 3 Chest to Bar Pull-ups, 5 Thrusters@53/95, 7 Burpees. Mobilize. Progressively load your bar to prepare for the workout.
Minute 1 Run 200 meters
Minute 2 7 Thrusters 75/135
Minute 3 9 Chest to Bar Pull-ups
Complete 5 cycles of the above. You'll finish at 14:something. Rest until Minute 16 at which point you'll Run a mile, Row 100 calories or Bike 80 Calories.
Record total time.
It's possible you may not be able to complete the 200 meter run in the allotted time. If that's the case, simply shorten the run. It should take about 45 seconds.