Ok so for the Pull-Up portion of this workout there are some options. If you’re a stud at pull-ups then weighted will be the way to go for you. If you maybe have 5-10 so so almost got my chin over the bar if I stretch my neck really far pull-ups then negatives will be the best option. If you do not quite have pull-ups yet then banded negatives will be the goal for this one. If you’re there on pull-ups but not yet there for weighted then go strict with a controlled descent.
Working the negative portion of a common movement can help you progress faster than always hitting the same movement with the same stimulus. If you make every negative tough you’ll be surprised at just how challenging they can be. Don’t worry too much about the top or getting to the top but focus all of your energy on the down portion.
7 Toes to Bar
6 Burpee Box Jump Overs
5 Thrusters (135/95)
Full Snatches (do not need to be touch and go but they do need to have a quick set up and go each time)