Skill

1RM strict weighted pull-up

Work up to a strong effort single weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these three options.

WOD

10 rounds of 30 seconds on each station

two arm dumbbell power cleans 50/35 lb
rest
burpees
rest

Workout notes

Today we have an interval style workout with a potential of a high volume of burpees and two arm dumbbell power cleans.  You will have a total of ten opportunities to practice high intensity bouts with a 1:1 work:rest ratio.  Use this workout to practice moving as quickly as possible during the burpees rather than working at the same pace you would in a longer workout with burpees. Your dumbbell weights should be light enough that you can move them quickly and for the majority of the thirty second work period.  Your score for this workout will be the total number of reps you complete after finishing all ten rounds of both movements.