A:Continue Russian Pull Up Program from previous 3 weeks.
Try to add one more rep. Sets of 4-8 reps, adjust weight/difficult if more than 4x8.
B: Practice Rope Climbs for abut 10 minutes. Focus on minimizing number of pulls to ascend. IE See if athlete can ascend to the top in 4 or fewer pulls.
5 Rounds for time @115/75
5 Bentover Rows
5 Clean Pulls
5 Clean High Pulls
Run 1 Lap