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Strict Pull-ups
6-8 x 4 sets; rest 2 min between sets
3-5 x 5 sets; rest 2 min
1-2 x 8 sets; rest 1 min
If you can do 6-8 no problem you will add weight and move down to 3-5 x 5 sets.
If you are doing 1-2 pull-ups and are not able to do it by yourself you will have a partner assist you. If your partner feels like they are doing a bit too much work you will grab a small band to give you just a bit more assistance.

AMRAP 7
5 STO
20 dubs
+
Rest 3 min
+
AMRAP 7
10 hr push-ups
20 dubs

Weight choices and modifications:
STO – 135/95, 115/80, 95/65, 75/55, 65/45
Dubs – 10 single doubles, 40 singles
Push-ups – may be done on the knees