Accessory work 

Three sets of
Dumbbell Bench Press x 10-12 reps
Rest 60 seconds
Strict Pull-Ups or Scaled Strict Pull Ups x 10-12 reps
Rest 2 minutes

Conditioning 

Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
25 Push-Ups
20 Cal Ski Erg

Adjust reps, cals, and/or distance to ensure about 90 seconds rest each round