Gymnastic complex of :
Every 3 mins x 5 sets
2 strict pull up
4 kipping pull up
6 strict T2B/legraises
8 scapula pull up

Scaled:
Every 3 mins x 5 sets
2 negative pull up
4 strict leg raise
8 scapula pull up
16 sec L-hang

Goal: work : rest - 1min: 2 mins