10 Squats 75/55
15 DU Attempts or 60 Single-unders
10 Front Squats 135/95
Perform a 8×3 set of pull-ups with a 5sec. Isometric hold at the top of the bar for each rep. The goal with this option is to increase our time under tension and to increase positional strength in the pull-up. Choose an option where you can do 2-3 reps unbroken. Make it challenging. Record any relevant notes in Wodify.
On the last set do a Max-effort set of pull-ups without a isometric hold.
Record total reps into Wodify.
Just record pull-up reps in Wodify