If you can’t do 8 strict pull-ups: 10 minutes to do 5 x 5 strict pull-up or barbell row (no band-assisted pull-ups. Then practice 10 minutes skin the cat with very SLOW descent to hanging.
If you can do 8 strict pull-ups: MU practice.
If you master MU also when tired: Every 2 min 2-5 MU
3 rounds for time:
- Row 500m
- 10 t2b
- 20 kb push press (pick weight)