A. Pull-up strength – 3×5 weighted pull-ups, as heavy as possible. If you’re not doing weighted pull-ups, do 3-5 sub-maximal negatives, i.e. if your maximum negative length is 30 seconds, aim for ~10 second negatives. You can do the pull-up as well to get back up, or use your legs to get back above the bar. Scale to foot-assisted ring or bar pull-up negatives.
B. 3 max effort sets of chin-ups (underhand (supinated) grip).
C. With a partner, for time, alternating roles:
5 rounds of:
Row 300 m / double-unders for max reps
Switch roles. (i.e. Partner A does row/skip/row/etc., and partner B does skip/row/skip/etc. Each person does 5 rows and 5 sets of skipping.)