A)
3 sets:
10 dead lifts with a 1 sec pause at the top of each rep (225/155)
1 minute rest
5 strict presses with a 1 sec pause at the top of each rep (115/75)
1 minute rest
15 skull crushers (w/barbell)
1 minute rest

B)
3 sets:
Max Bench press (135/95)
Max Pull ups
rest 5 minutes between sets

AB City:
200 Sit ups
At the top of each minute complete 10 bicycles