B = Dips = 4×12
C = Fat Man Pullup = 4×8 - use weight if you can!
D = Seated DB Military Press = 4×8 - use a weight that you can definitely get 8 reps the first and second set, but the last 2 sets you may not be able to achieve. If you can’t get them started yourself, use a lower weight.
F = Front Squat Holds - 3 x 30 seconds - use as heavy a weight as you can handle. Make sure your back isn’t going into a hyper extension position. Focus on keeping your shoulders slightly in front of your hips.
Something that is always a good idea post-lift would be to get yourself a 20 min swing row in. This is particular important on lower body training days so as to pattern your neural pathways towards rowing. Remember, we want to make you strong rowers, not just someone able to lift a lot of weight.