Skill

10×3
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.

WOD

5 Rounds of 3 Minutes on 1 Minute off

3 Front squats 135/95 lb
6 Jumping alternating lunge steps
9 Push-ups

Workout notes

Today we have a five round interval workout with three minutes of work and one minute of rest between rounds.  For each interval complete as many rounds and reps of the triplet as possible.  Restart each three minute episode from the front squats rather than continuing where you left off in the previous period. In the end add up your total number of completed rounds and additional reps to come up with one score at the end of the workout.