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Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:
      1 set x 10 reps at 60% of Back Squat 1RM
      1 set x 10 reps at 65%
      2 sets x 10 reps at 70%
     
      Rest between sets.

#2  This is 3 rounds.

      Behind the Neck BB Thruster
      Sledgehammer VS Tire (Vertical Swing)
      Hand Release Pushup 
      Strict Pullup

      For each exercise, do as many quality reps as you can in 40 seconds, then rest
      20 seconds, then move on to the next exercise.  

      For the sledgehammer, do 20 seconds left handed and 20 seconds right handed.  

      Round 1 starts at 0:00, round 2 starts at 4:00, and round 3 starts at 8:00.