We're going to stay consistent with part A for a month to work on getting your upper body stronger and, hopefully, a couple pull-ups in :)

A. Skill work - 16 min. AMRAP for quality

Option 1:
5-8 tempo pull-ups 50X0*
10-20 unbroken push-ups

*keep holding on to the bar until you finish the set and use a box to step up and START with your chin over the bar

Option 2:
15 Single Arm Bent Over DB Row (each)
10-20 unbroken push-ups

*The goal here is to improve a little each week. Whether that is adding an extra pull-up or even getting lower on the TRX. Also giving you a little extra time today so try to get an extra set in ;)

B. Strength conditioning - 15 min. AMRAP for quality

30 plate rows (stay as UB as possible)
50 jump rope
100' HEAVY sled push