Every 2 Min for 20 Min

Run 200 Meters
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest!

Scaling idea:
Run 200
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10.  If you don't make any - just deduct it.
PROGRAM C

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal Men / 10 Cal Women
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest!

Scaling idea:
Row or Bike 1 Min
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10.  If you don't make any - just deduct it.

NOTES:

Nothing better than a good bodyweight mover on a busy week!

So basically you will start with that run or row when the clock starts.  Once you finish you will do 5 pull ups, 10 push ups, 15 squats.  Then - you will rest until the clock hits 2:00.  Do the same and rest until 4:00 and so on until 20:00.

For the pull ups you want to choose a style that you won't ever have to break more than once.  Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds.  If you start with one version and need to scale as the workout goes on - that is fine.  Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom.  Keep the elbows in with the hands just outside shoulder width next to the chest.  Belly tight - no sagging, snaking, or butt up in the air.  Press all of the way to lock out at the top.

For the squats you won't be using any weight.  Feet are roughly shoulder width apart.  Reach the butt back and down with the heels down.  Drive the knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom.  No plopping or rounding.  Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!