Progressions:

1. Ring row / rows with rope
2. Negative pull-up
3. Chin-up (underhand grip)
4. Pull-up (overhand grip)
5. L-pull-up

No kipping. Use the 5x10 table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

If you have spare time between this and the metcon, do some static holds chin over the bar.