"Today is a For Quality day, which means it will require a lot of physical awareness and focus.
These movements would not be good to do fast (especially TGU) so take your time and work on smoothness and quality. Focus on each ""step"" on the TGU, don't rush just to get standing. These can be monotonous, but only if you're mind checks out. Concentrate on the details of the movement because doing these well has huge carry-over into coordination, core stability, shoulder stability, and full-body coordinated strength.
Lying Pulldowns are easy to do but can be awkward. Squeeze your scaps together the entire time, and as you come down, squeeze the lats. This will help create a great ""mind/muslce connection"" with your lats, that will help you improve all pulling movements. Use a band if you have one, substitute rows -- if you don't have a way to row, grab a bed sheet, tie a knot in the middle, and close it on the top part of the door.
On the holds count your full number of seconds. Do NOT count as fast as you can. Get set and engage your core before starting the count."