A:(2)
3 sets, of:
Air Squats x 20 reps
Seated Box Jumps x 5 reps
Bent over Barbell Row x 20 reps @20/15kg

B: (Front Squat, Deadlift, Press, Strict Pull-ups)

3 sets, of:
Front Squat x 5 reps @75%

6 sets, of:
Deadlift x 2 reps @90%

3 sets, of:
Strict Press x 10 reps @heavy

3 sets, of:
Strict Pull-ups x MAX

C:
2 sets, of:
GHD Sit-ups x 20 reps
Alt. Dumbbell Biceps Curl x 16 reps