Weighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 reps
Post loads to comments.
Scaling:
Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.
Beginner Option:
Pull-up negative 1-1-1-1-1-1-1 reps
Dip negative 1-1-1-1-1-1-1 reps