Looks like:
Eccentric: 12 sec
Bottom hold (thighs parallel to the floor): 8 sec
Concentric: 1 sec

B.
Strict press: 4 x5 @ 48 kg (80% 1RM)

C.
Rowing interval
5 x 30sec @ 135m; 1 min rest
142m @ 32 s/m (strokes per minute rate)
134 @ 32 s/m
134 @ 30 s/m
137 @ 34 s/m
137 @ 34 s/m

Cool down and flexibility work