Accessory work

Five sets of
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes

Conditioning

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Row
8 Strict Pull-Ups or scaled Strict Pull Ups
12 Strict Handstand Push-Ups or scaled on a box or Hand release push ups

Cash out or to finish

Every minute, on the minute, for 6 minutes
Minute 1 – 8-10 Ring Rows
Minute 2 – 45 Second Prone Plank Hold