“Baseline”
For time:
Row 500 meters
40 squats
30 Abmat situps
20 hand release pushups
10 pullups

Then, if you had a sub 10:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute squats
1-minute Abmat situps
1-minute hand release pushups
1-minute pullups

Or, if you had a sub 5:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute one-legged squats, alternating
1-minute GHD situps
1-minute handstand pushups
1-minute chest-to-bar pullups

Rest at least 3 minutes between each workout