Do CFWU 3x without the pull-ups then the following.

Weighted Pull-ups 5-5-5-5-5 reps

Post loads and bodyweight to comments.

If you can’t do weight pull-ups use the gravitron or body-rows and go for max reps per set.
Rest all you want between sets.

Compare to http://crossri.blogspot.com/2007/09/pull-ups.html

2 thoughts on “Pull-ups”

  1. on rings:
    practice round at mark on strap
    1st set 2 inches lower (on strap)
    each remaining set 2 inches lower than the previous one