Focus on these 4 things

Ring Rows 

Set up rings to hip height. Plant your heels directly under the rings. Hold on to the rings and slowly lean back until your arms are fully extended and your torso and legs are straight. Pull on the rings until your hands reach your chest keeping your quads and butt squeezed the whole time.. Do not use your hips to assist you. As you gain strength, lower the rings and bring your torso closer to the ground.

The Segmented pull -up

You’ll start on a box set up to a height where you can perform a pull-up. This set-up can be adjusted to any strength level. If you’re just starting, you might have to stack some plates on the box so that you’re closer to the bar (you can even be just a few inches from the bar if needed). If you’re closer to your first pull-up, you’ll be setting up a height that is a lot lower. It’s called a segmented pull-up because this height is a segment of the repetition.If you are starting your pull-up on a height where your arms are bent 90 degrees, this is a half-rep segment.

Now that you have the set-up, let’s do the work! Pull yourself over the bar from this position. Then Eccentric slowly lower yourself.

Eccentric Pull-up

One you have pulled yourself up with your chin over the bar the next step is lowering your body down in a slow and controlled manner to a complete dead hang. You’ll have to pull your feet back to avoid hitting the box. A common mistake is people who lower themselves slowly to about halfway and then drop fast all the way to extension. For this to work you MUST lower yourself slowly throughout the entire range of motion to develop strength in the bottom half of the pull-up.

The Rack Pull-Up – or Foot Assisted Pull-up

Set up a box a few feet away from a rack. Set up a barbell on the rack in J-hooks. How high you set the barbell is determined by your strength level. (The weaker you are, the higher you will set the barbell so more weight is distributed to the box.) Hold on to the barbell with a pull-up grip and put your feet on the box. While keeping your torso vertical, pull your chin all the way over the bar just like a pull-up. It’s very important not to use your hips to kip up. Always descend slowly to full extension. Make sure the barbell is set to a height where your butt is not on the ground. Elevate your feet as needed to continue to progress