I’m calling this the Central Athlete benchmark because Jesse (head coach for Central Athlete) recommended this to me for a benchmark to measure my conditioning goals right now.
3 rounds for time:
- 400m run
- 15 thrusters 
- 10 pull ups
The third round I totally crashed. I did the first round at about 4:15, the second round finished up right at 9:00, then I totally crashed. Took about 2:45 for the third 400 run. The last set of thrusters I put the bar down at 10 reps. Then I was really slow getting on the bar for pull ups. Totally gassed.
Overall though this is way better then I would’ve been a month or two ago. Thrusters are my toughest barbell lift for sure.
Hopefully in a month I can break 14:00. I’d be happy with that.