A,
Back Rack Alternating Lunge 10-10-10

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

Alternate legs until you complete 10 total reps.

B,
Row 2 km

This is an all out effort for time.

C,
5 rounds for quality of:
3 Weighted Pull-ups, pick load
3 Strict Pull-ups
3 Kipping Pull-ups
Freestanding Handstand Hold, 20 secs