Skillwork:
Challenging Pull Ups (weighted and otherwise)
5 sets of 6 reps.
Then
5 sets of 12 reps
Bench Isolated Rows. Neutral Grip.
(Pair of Dumbbells or KBs)
Conditioning:
4 Rounds for time
25 Wall ball (RX)
25 Medicine ball cleans (RX)
100 singles Jump Rope