Accessory work
Every 90 seconds, for 18 minutes (3 sets of each)
Station 1 – Back Squat or Safety Bar Squat x 10 reps (should be an unbroken set)
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
3 Pull-Ups
6 Handstand Push-Ups or L-Seated DB Presses
9 Dumbbell Box Step-Overs