20s full hang - (shoulder width, overhand grip) - rest for 40s.
10s full hang, then 3 Pull-ups (wide, overhand grip) - rest for 30s.
30s knee raise hang (shoulder width, overhand grip) - rest for 30s.
5 Pull-Ups, then 30s full hang (narrow underhand grip) - rest for 10s.
30s bent arm hang (underhand grip) - rest for 30s.
5 pull-ups to the left hand, 5 pull-ups to the right hand - aka Mountain Climbers (wide overhand grip)
Bent Arm Knee to Elbow (twist) - 10 left twist, 10 right twist.
5 Pull-ups (underhand grip) - rest for 50s
15s bent arm - knee raise hang, 15s full hang, 15s knee hang, rest for 15s.
3 Pull-ups (wide, overhand grip) - rest for 50s.