Accessory work

Three sets of
Supinated-Grip Barbell Rows x 8-10 reps
Rest 60 seconds
Handstand Hold against the wall, off of a box or a plank hold x 45-60 seconds
Rest 60 seconds
Strict Toes to Bar (or hanging leg raises or hanging knee raises) x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Conditioning

Three rounds for time of
40 Calories of Rowing
30 Kettlebell Swings 44/35 lb
10 Strict Pull-Ups or low bar strict pull ups