Here is instruction for you.  Don’t blame me if that website is weird, I have never seen it before in my life.

Friday’s WOD:
4 Rounds with untimed rest between rounds

250m Row (all out sprint)

10 Back Squats (Rx: 70kg, 45kg, Rx+: 85kg, 60kg)

10 V-Ups (Rx+: weighted)

*use racks for the back squat.  you may only rest with the bar on your back, no re-rack.