Courtesy of OPT:
7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, note time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips
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