Work up to a 1 RM.
Next back it down to 75% and perform 3 sets of 5 reps.
Then back it down to 60% and perform a burn out set.
5 sets for time:
1 Weighted Pull Up 45/30(Dumbbell)
3 Strict Pull Ups
6 Kipping Pull Ups
Side Lying Plank Holds with Fly 20/side
Weighted GHD Hip Extension 15 reps