30/10 3x rounds per station (At Home in Parenthesis) 

Station 1

Narrow chest press

Chest Fly

Skull Crushers

Alt Snatchs

Station 2

Hammer Curls

Lunge Ripples ( Lunge Bicep Curls)

Side Plank Ripples (Side Plank Row)

Side to Side Slams (Burpees)

Station 3

Ring Alt Opener (Front/Lat Raise)

Ring Skull Crushers (Skull Crushers)

Ring Bicep Curls (Bicep Curls