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
0:05 Hold at the top of the last pull-up

(No rest b/t exercises)
– Rest 1:00-1:30 between rounds –

Options (Russian leg lifts). Substitute for strict toes-to-bars (trying to get your feet as high as you can and as close as you can to the bar).

Options (ice-cream makers). Bent leg ice-cream maker If still challenging then substitute all together for more strict pull-ups.