Skill: underhand Barbell row
10 reps every :90 for 6 sets
Try starting at a good weight and adding a little bit every round.
WOD
4 min
Run 400 m or .7 assault bike
With remainder of 4 min max deadlifts.
275/185 (or heavy enough for you)
5 min
Run 400 m or .7 assault bike
With remainder of 5 min max hollow rocks
4 min
Run 400 m or .7 assault bike
With remainder of 4 min max bar facing burpees.