A. Oh squat every 2 min for 12 min (6 sets)
5 reps
Start with empty bar and build from there.

B. In 10 min
1000m row for time
(this is time trial and will go on board for future reference so give it 100%)

C. 5 sets
5 x wtd pull ups
(scale to chest to bar pull ups, pull ups, negatives or from your knees)

Rest 90 sec between sets