Run 400m
Max set of Strict pull-up
Max set of Strict ring dip
10 minute AMRAP (as many rounds as possible)

Optional finisher;

Bringing back the GHD;
10 GHD sit up
10 GHD back extension
10 Ab mat sit up
10 Barbell Good morning (20/15)

3 rounds (quality reps, no time recorded)

For scaling and detailed description, see the Zen Planner app.