Skillwork:
Weighted Pull Ups
5 sets of 6 reps.
Add weight each set. (sets 1-5)
Set 6 is a drop set.
Then
5 sets of 12 reps
Bench Isolated Rows. Neutral Grip.
(Pair of Dumbbells or KBs)
Conditioning:
4 Rounds for time
25 Wall ball
20 burpees
200 m run