Accessory work
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Prone Plank x 45-60 seconds

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
4 Seated Dumbbell Presses
8 Strict Pull-Ups or Scaled Strict Pull Ups
12 Lateral Box Step-Ups