Accessory work 
Every 90 seconds, for 18 minutes (3 sets) of
Station 1 – Dumbbell Bench Press x 10 reps
Station 2 – Handstand Hold, Handstand Hold off a Box or Plank Hold x 45 seconds (pick the hardest version for you)
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps 
Station 4 – Single-Arm Dumbbell Row (Right) x 8 reps 

Conditioning 
Every 5 minutes, for 15 minutes (3 sets) 
500 Meter Row
10 Renegade Rows (pick a weight you can complete the 10 reps in no more then 3 sets)
20 V-Ups or 30 Ab Mat Sit Ups 

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right