Do 5 sets of Strict pull ups.
if you have no strict pull ups do box assisted pull ups or slow controlled ring rows
for max reps
if you can do 6 or more add weight using weight belt.
Do 5 sets of strict Ring dips.
if you have no strict ring dips use a band or do slow controlled push ups for max reps.
If you have 6 more strict ring dips add weight.
MET CON - 3rds for Time