One pound of flesh, no more, no less. 

Part A-

Bench Press

5×6 @ 75-80%

Supersetted with-

5×6 Feet Elevated Ring Rows

Gold Star- False Grip Ring Rows

Part B-

20 min AMRAP

400m Medball Run (20/14)

30 Russian Twists

14 Offset Push-ups (45/25)

10 C2B Pull-ups

For Offset Push-ups take one hand on a plate and the other on the floor. Perform a push-up then walk/jump your hands to the opposite position. 

If raining- run with slamball or 500m row at damper setting 10.

Part C-

3x

8ea Split Leg Good Mornings

15ea Calf Raises on Riser