7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
Scaling options: Run faster! Lol
Seriously though. If you know you cant complete the 400 meter run in 3 minutes, much less 12 toes to bar, then shave the run back accordingly. 300m, 250m, 200. Choose something challenging and be honest with yourself. 400m should be a run and not a slow jog. If your unable to actually run the 400 then choose a challenging distance that you can actually "run". Im not saying an all out sprint, but its not a slow jog either. Push yourself.