strict pull ups and some stop and go action
ST: (gymnastics)
Strict Chest to Bar Pull Up
[1 min max reps : 90 sec rest] x 5 sets
CO: 3 rounds for time
30 cal row
30 hang power snatch - 75/55
30 wall ball - 20/14"
*crazy rule, you can only work on odd mins (ex: minutes 1, 3, 5, 7... etc), rest during even mins