Chest-to-bar strength complex – 2 to 4 rounds of

1 Negative pull-up (8-second descend)
2 Russian leg lifts (or strict toes-to-bar)
3 Ice-cream makers (straight or tuck)
4 Strict pull-ups
5-sec Hold at the top of the last pull-up

(No rest b/t exercises)

Rest 60 to 90-seconds between rounds