Accessory work

Every 90 seconds, for 18 minutes (3 sets) of
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

Conditioning

AMRAP 10 (complete as many rounds and reps as possible in 10 minutes)
10 Calories of Assault Bike
10 Seated Dumbbell Presses (pick a weight you can do 10 unbroken reps with for at least the first two rounds)
10 Dips, use a box, rings or the matador
10 Push-Ups