A:(1)
2 sets, of:
Air Squats x 30 reps
Push-ups x 15 reps
RDL x 10 reps @20/15kg

B: (Back Squat, RDL, Bench Press, Barbell Row)

3 sets, of:
Back Squat x 8 reps @67%

3 sets, of:
RDL x 10 reps @57%

3 sets, of:
Bench Press x 8 reps @72%

3 sets, of:
Bent over Barbell Row x 15 reps @heavy

C:
2 sets, of:
GHD Back Extensions x 20 reps
Dips x 10 reps