Warm up

Every Minute on the Minute for 6 minutes (3 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10

Then…

Accessory work
Every 90 seconds, for 12 minutes (4 sets) of:
Station 1 – Dumbbell Bench Press x 6 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Conditioning
For time:
15 Strict Handstand Push-Ups or L-Seated DB Presses
30 Alternating Cossack Squats with KB Goblet Hold
45 Kettlebell Swings
60 Push-Ups
45 Kettlebell Swings
30 Alternating Cossack Squats with KB Goblet Hold
15 Strict Handstand Push-Ups or L-Seated DB Presses