A,
Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
Row, 1000 m
-- then --
75 Wall Balls, 9/6kg
50 Box Jump Overs
25 Toes-to-bars
-- then --
100 Double Unders

Goal
Sub 18 mins

C,
Complete as many rounds as possible in 7 mins of:
10 Russian Twists
10 L/10 R Teapots, pick load
Plank Hold, 30 secs