Strength 

Push Press or Jerk, work up to a heavy set of 5

Strict Press 10 x 5

Accessory work

Pull ups: 5 set of 90% of max reps

DB/KB Upright Rows 5 x 10 each side

Banded Rows 4 x 60 seconds max reps

Gymnastics work  

5 x 2 Strict M/U or scaled version

5 x 2 Kipping M/U or scaled version

Or 15 minutes on Muscle Up technique and practice

Conditioning 

8 Rounds

500 meter Row

1 Minute Rest between efforts, record each 500 m row