A)
3 sets:
max bench press to failure (135/95) (the bar must be picked up off the chest not put back on the rack, actual failure)
rest as needed between sets

B)
3 sets:
dead lift 1.1.1.1.1
rest as needed between sets

C)
3 sets:
15-20 GHD sit ups
20 sec max cal on Air dyne/ Assault bike

D)
1 set:
max front squats (185/135)