Skill

Strict Pull-Up with Pause at top of pull-up
8×3

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.

WOD

AMRAP in 10 Minutes
15 Thrusters 95/65lbs
45 Double Unders

Workout notes: Sets of 15 Thrusters might not be sustainable for every athlete so consider a rep scheme that will keep you moving through each round as you get fatigued. Drop sets are a good strategy.  Either way remember to practice good mechanics on the thruster. Keep your chest and elbow up and keep your heels on the floor and remember to create vertical hip drive for every rep.  If you don’t have double unders give a solid effort for a round or two before you commit to single unders.