Accessory work 
Every 90 seconds, for 18 minutes (3 sets of each)
Station 1 – Deadlift x 6-8 reps
Station 2 – Alternating Cossack Squats x 12 reps
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Conditioning 
Every 90 seconds, for 15 minutes (5 sets of each)
Station 1 – 12 Alternating Reverse Lunges with Kettlebell or Dumbbell Farmer’s Carry
Station 2 – 12 Calories of Assault Bike or Rowing