Accessory work 

Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Seated Dumbbell Press x 8-10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Station 3 – Suitcase Carry/Single Arm Farmers Carry x 100 Meters (50 meters each side)

Pick a DB and Barbell weight that you do the 8-10 reps unbroken

Conditioning 

3 Rounds for time of…
500 Meter Row
20 Dumbbell Push Presses (pick a weight you do the first set unbroken with)
20 V-Ups