Accessory work
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1 – Dumbbell Shoulder Press x 8-10 reps
Station 2 – Strict Pull-Ups or Ring Rows x 6-8 reps
Station 3 – DB or KB Farmer’s Carry x 100 Meters (pick a challenging weight but one you can carry for at least 50 meters each round)

Conditioning
Three rounds for time
400 Meter Run or 500 Meter Row
30 Kettlebell Swings 44/35 lb