Accessory work

Four sets of
Dumbbell Shoulder Press x 8-10 reps
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg
Rest 45 seconds
V-ups or Ab Mat Sit Ups x 6-10 reps
Rest 45 seconds

Conditioning

AMRAP 12 (complete as many rounds and reps as possible in 12 minutes of)
6 Dips (use rings, a box, a bench or the Matador)
9 Push-Ups
12 Jumping Lunges or Lunge in Place