3mn DU practice

3 rounds:
7 x ring rows
7 x scapulla pull-ups (1 rnd) / kips (2 rnd) / pull-ups (3 rnd)
30s hollow hold

Chest to Bar PU

5, 4, 3, 2, 2

rest 90s. in b/w

Visible touch on the bar, every rep.
All reps must be strict.
Rest as needed If you are using bands make sure to progress as weeks go by. Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5 and so on..