WOD

5 RFT
6 Thrusters 115/75#
9 Jumping squats
12 Air Squats
100 meter sprint (rower)
Rest 2min between rounds

*These are sprint efforts

Pulling Strength

a.) 3 sets of 5 Kipping Pull-ups
Scale to banded pull-ups.
b.) 5 sets of 1-3 Banded Bar Muscle Ups
Scale up to 3-5 bar muscle ups focusing on efficiency.  Scale down to 3 banded chest to bar pull-ups

Advanced Option: 5 sets of the following bar complex instead of both parts a and b:
1-3 Bar Muscle Ups + 3-5 Chest to Bar Pull-ups + 5-7 Pull-ups
*Attempt to complete this sequence without dropping off the bar