[Chet]

The September Painstorm (Courtesy of Chris Kemp of CrossFit NorthEast England)

Buy-In:

Max reps of thrusters @ 3/4 bodyweight, then
Matching number of muscle-ups

Start timer and do AMRAP (As Many Rounds as Possible) for 30 minutes of:

Row 250m
Run 200m

Cash-Out:

Same number of thrusters @ 3/4bodyweight as buy-in, then
Same number of muscle-ups

Stop timer after last muscle-up

Post total distance covered, thruster load used, reps, and total time to Comments.