Accessory work 

Every 2 minutes, for 18 minutes (3 sets) of

Station 1 – Dumbbell Bench Press x 10-12 reps
Station 2 – Ring Rows x 10-12 reps
Station 3 – Side Plank x 45 seconds each side

Conditioning 

4 rounds for time

400 Meter run or row
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Dips (use rings, matador, off a box or off a bench)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.