A:(1)
2 sets, of:
Air Squats x 30 reps
RDL x 10 reps @20/15kg
Seated Box Jumps x 5 reps

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

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

3 sets, of:
Barbell Row x 10 reps @Heavy

5 sets, of:
Bench Press x 5 reps @75%

3 sets, of:
RDL x 5reps @heavy

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