WOD: A. Pull-Up Training: 1 minute max reps strict pull-ups or strict ring rows or strict banded pull-ups rest 1 minute 1 minute max reps chest to bar pull-ups or banded chest to bar pull-ups or jumping chest to bar pull-ups rest 1 minute 1 minute max reps pull-ups or banded pull-ups or ring rows or jumping pull-ups B. Sprint Training: For Time: 6 hang power clean 135/95 RX+ 185/125 (55 and over 105/70) 5 over the bar burpees 40 double unders or 40 ski/mogul jumps over barbell 5 over the bar burpees 6 hang power clean 135/95 RX+ 185/125 (55 and over 105/70) rest 2 minutes and repeat 3 more times for a total of 4 rounds Core Development: 50 sit-ups (any style)
