WOD - 100301

Complete four rounds of:

4 - 20m windsprints

5 - Clapping Pull-ups

5 - FL Pulls

5 - 360 Pulls

notes:

1) The wind sprints should be performed with an all out effort.

2) Perform the Clapping Pull-ups immediately after the wind sprints.

3) The clap in the Clapping Pull-ups should occur with the chin above the bar.

4) Move immediately from the Clapping Pull-ups to the FL Pulls and then immediately to the 360 Pulls.

5) If the Clapping Pull-ups and FL Pulls are too easy, please increase the resistance using a weighted vest.

6) You may rest 2-3 minutes between rounds.

The the pullups of the "clapping pullups" are strict or with kipping?

I guesse should be preformed with a hard variation that allows you to do 5.

Ideally, I'm pretty sure they are strict. No standard CF kip. Explosive dead hang pullup and clap in air.