3 Rounds for completion

1 Minute :

Single-arm ring plank Right

1 Minute :

Single-arm ring plank Left

1 Minute:

Russian twists (25/15)

 5 Rounds for reps

Max Bench Press (155/75)

Max Rope Pull-ups

 7 Minute AMRAP

5 Burpee + Push-up complex

10 Ring Rows