SKILL
5×3 strict pull-up with pause
Hold your chin over the bar momentarily after you reach the top and then practice a controlled descent. If using
a band, choose a tension that makes all 3 reps a challenge. If you are doing ring rows, then pause with the rings in contact with your chest for a brief moment with a controlled descent. If you can do strict pull-ups, but 3 in each set is a too hard then find a doable set that you can do 5 rounds of.
WOD
4RFT
50 double unders
25 wall balls (20/14)
10 power cleans (135/95)
1 minute rest
