Complete ad heavy as possible:
Towel/Table pulls (Pullups)
10 Rounds of
5 Towel/Table pulls (Pullups)
Always warm-up with lighter, easier movements/options. Start your warm-up with some light pushups and perhaps towel pulls where you are more upright, 3 rounds of 5-10 reps.
Then progress to dips, put feet on the floor first and see how the shoulders feel, the higher your feet, the heavier it gets. Build up the pulls by going to more horizontal towel pulls or table pulls.
build up to your workout variations in another 3 rounds after the lighter rounds you started on.
Workout explanation, movement standards and options: