Accessory work
Four sets of
Box Step-Ups with DB’s x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each arm
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

Conditioning
Complete as many rounds and reps as possible in 12 minutes (AMRAP 12) of:
12 Alternating Single-Arm Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups or Ring Rows