Strength:

A1)Ring Dip/Pushups

4 x 8-10

A2)Bent over Row

4 x 5each

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Conditioning:

5 RNFT:
10 Deadlifts (touch-and-go, at about 50%)
5-10 Strict Toes-to-Bars
:90 Skipping Practice

Use a double overhead grip for the Deadlifts, should feel pretty light. As always, maintain a neutral spine. The Toes-to-Bars are written as strict but feel free to work on your kip if it needs it.