Basketball team night at the box ...and it was a fun WOD to boot.

Warm Up:
Start Dead Lifting (10 or so reps @ 135 lbs)
50 Single Jump Ropes/Double Unders
Squats

Mobility:
Sit in squat
Shoulders on band with PVC pipe
PNG hamstring

Max Effort:
3x
(a) 5 Dead Lifts @ 245lbs (~70% of 1RM)
60 second rest
(b) 5 Strict Pull Ups followed immediately by Max Reps of Kipping Pull Ups*
60 second rest

Max Kipping Pull Ups: 20 [9, 5, 6]

MetCon:
6 - 8 - 12
Pistols
Handstand Push Ups
Burpee Box Jump-Overs @ 24"

*You must finish all 5 strict pull ups without dropping from the bar and when you transition into the kips you may not let go of the bar. Basically stay on the bar!