A. Back squat one set every 2:30 min
5-5-5-5-5

Good starting weight would be the heaviest set you did last week.

B. 15 min emom
1st 10 x dumbbell front squats
2nd 10 x t2b
3d 10 x renegade rows

Pick a challenging weight on the dumbbell squats. If you can’t complete 10 x t2b in 45 sec reduce reps.