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Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      5 sets x 5 reps
      Use the same weight for all 5 sets.  Be sure to lock out overhead on each rep.

#2  This is 5 rounds of continuous work:
      Seated DB Shoulder Press       2-4-6-8-10 reps (same weight each round)
      BB Shrug                                   12 reps
      BB Row                                      6 reps with 55% of Clean 1RM
      Plate Overhead Walk               40 feet with 45 lbs
      Tire Flip Jump Through          3 reps

      For the Seated DB Shoulder Press, do 2 reps the first round, 4 reps the second
      round, etc.  All other exercises are the same number of reps/distance each round.