Accessory Work 
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – DB Rows x 10 reps each arm
Station 2 – Handstand Hold or Plank Hold x 60 seconds
Station 3 – Hollow Hold or Rocks x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Conditioning 
2 rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
12 Strict Ring Rows

Time cap = 12 minutes (please adjust repetitions or distances accordingly)