Accessory work
Every minute, on the minute, for 12 minutes (3 sets) of
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Full Support Hold on Low Rings x 20 seconds
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

Conditioning
Five sets for max reps, each against a 3-minute running clock
Run 400 Meters or Row 25 Calories (you should have at least one minute for max reps of man makers each round)
Dumbbell Man-Makers x Max Reps
Rest 3 minutes between sets.