A)
For quality:
10-9-8-7-6-5-4-3-2-1 of:
Single arm bent over row
*10 on right arm, 10 on left arm then 9,9,8,8 etc..

B)
3 sets: (60 sec recovery btw sets)
15 DB pull overs
15 Barbell up right rows

C)
10 minute AMRAP:
10 Chin ups
100m run (corner and back)