Pull Up Progression 4 x 6-7 reps
Rest 180 seconds

Complete as many rounds of the following as possible in 2 minutes:
Thrusters, 9 reps
Pull-ups, 9 reps

Rest 2 minutes and repeat once

Rest 5 minutes then

Complete as many rounds of the following as possible in 2 minutes:
Thrusters, 6 reps
Pull-ups, 6 reps