Strength

Pause Front Squat: 5×3

Strict HSPU:
5 sets, AMAP
If you can do sets of greater than 8, introduce plates to make it a deficit. Scale as you normally would, but NO kipping.

Clean Pull w/a 5 Second Negative: 5×3

4 rounds for time:
8 Thrusters (135/93)
16 Box Jumps (24/20)
320m Row

Banded Speed Deadlifts: 7×3
Keep the focus on speed first, then load.

Weighted Ring Dips with a pause at the bottom: 5×4

Weighted Pull Ups: 5×4
Superset the ring dips with the pull ups.

Do today’s CrossFit Metcon