Strength

Build up to 10RM Press

Accessory

Beginner: 3*10 beginner pull ups
Novice: 3*10-30 sec chin over bar
Intermediate: 3*5 eccentric
Advanced: 3*1-5 pull ups

Workout

10 min AMRAP:

3 pull ups
6 press ups
12 barbell lunges (from rack or floor)
50m farmers carry