Strength:
5 sets, not for time:
Strict Pull-ups, 5 reps
Strict Chin-ups, 5 reps
Kipping Pull-ups, 10 reps
Rest at least 30 seconds between exercises and 2 minutes between sets.
Ideally, only drop from the bar in between exercises.
Conditioning:
Five rounds of:
• 5 Dumbbell Power Cleans
• 10 Dumbbell Push Press/Push Jerks
• 15 Dumbbell Squats
Increase the load each round. Rest as necessary between rounds.
There is no time component to this WOD, but the dumbbells may not leave the hands once a round begins.