1) Box Dips–Complete 4 sets of:
15-20 box dips with a 3 sec pause at the top of lock out. (elevate feet if possible)
rest 90 secs between sets
2) Complete 4 sets of:
2 Strict pull-ups (band if necessary)
Complete 2 pull ups every minute on the minute until failure, or you complete 10 rounds. If this sounds to easy increase reps per minute.
5 rounds for time