Gymnastic Strenght / Choose the rep scheme below :
For time
12-10-8-6 OR 9-7-5-3 reps of :
Strict Pull ups / Chin Ups
Strict HSPU
rest 5 min
For time
15-12-9-6 OR 12-10-8-6 reps of :
Butterfly/Kipping Pull Ups
Kipping HSPU

• time target is sub 6 mins, cap 10 min.
• Be smart on listening yourself and ability to perform reps. Dont start with too big set unless you are a ninja! Breaking up sets from the start and keeping rest time short bwn reps would be the best way to learn from your strenght/stamina level on this movements. Score is total time of both "for time" parts.