A. 

1a. 3x 8-10 Deadlifts @ 4010 (rest 45)

1b. 3x 8-10 Pull-ups @ 3010 (rest 45)

 

2a. 3x 10-12 GHD Hip extensions @ 2020 (rest 45)

2b. 3x 10-12 Standing neutral grip DB presses @ 3010 (rest 30)

 

3a. 3x 12-14 Bicep curls w. bar @ 4010 (rest 15)

3b. 3x 12-14 Skull crishers w. DB @ 3010 (rest 15)

 

B. 

3 rounds not for time:

20 Russian twists 

Max plank hold