Strict pull-up work - 10 minutes
Advanced - weighted pull-ups - find a 1RM in 10 minutes
Intermediate - body-weight pull-ups - max strict in 10 minutes
Novice - Ring rows with pause @top , or pull-up negatives - 3-5 sets of 5-10 reps with 2-3 minutes rest between efforts
20 minute AMRAP - 5 pull-ups, 10 push-ups , 15 thrusters @75/55