Strength

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. If you are still unable to perform strict pull-ups, practice holding at the top with as slow of a lower down as possible.

WOD

Tabata Wall Ball Shot 20/14 lb 10/9′
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Wall Ball Shot 20/14 lb 10/9′
1 Minute Rest
Tabata Deadlift 225/155 lb

Workout notes: Today’s workout will use the Tabata timer but we will score the workout as you would a traditional amrap.  Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  Even though we are treating this as an AMRAP it is probably a good idea to start by working with sustainable set sizes.