A. Pull-up strength work – 3 max effort sets of each movement, then go to the next one. Wide grip pull-ups, chin-ups, chin-over-bar holds.
B. Try some max effort one-arm ring row holds. These require a lot of stabilization and be sure to keep your shoulder blade under control.
C. 10 minute AMRAP of:
10 KB front rack lunges (55/35, or scaled as needed)
4 laps one arm farmer’s carry with the same KB – i.e. 2 laps with R hand, 2 with L hand. Partition as needed.
10 T push-ups.