A. Pause front squats – 5×3 @ 70% (up from last week), using a 13X1 tempo (3 second pause in the bottom). For the newer people out there, when we write a tempo as 13X1, what that means is: DBUT = Down, Bottom, Up, Top. i.e. 1 second down, 3 seconds in the bottom, eXplode (fast) up, 1 second at the top. The most important part is the 3 second hold in the bottom.
B. 10 minute AMRAP of:
12 strict pull-ups
12 double DB push presses
Run 3 laps.
C. 3 max effort sets of ring push-up holds.