Accessory work

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

Station 1 – Strict Ring Pull-Ups or Ring Rows x 8-10 reps
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)
Station 2 – Nose-to-Wall Handstand Hold or Handstand Hold on a box x 45-60 seconds
Station 3 – L-Sit Hold or progression x 45 seconds accumulated time

Conditioning

Against a 12-minute running clock

Row 1500 Meters
immediately followed by as many rounds and reps as possible with the remaining time of:
12 Dumbbell Push Presses
12 V-Ups or Hanging Knee Raises