First, six pull-ups in the prisoner's fitness system
Second, rings \TRX advanced training.
Third, dumbbell training
Take pull-ups as the main training goal and improve anaerobic endurance as the secondary goal.
Do pull-ups three times a week.
For the first time, use 10 minute EMOM as the unit of every minute. The first week is 1, the second week is 2, and the third week is 3.
Timing: every minute 1 piece, 10 minute. Look at your endurance level. If you think you can handle it, do another group.
The second training consists of running+push-ups+pull-ups. You can do it separately, in turn, or in cycles.
The third training is slow pull-ups, hanging, peak contraction for 2 seconds, centrifugal contraction for 4 seconds.