Push, Pull & Bodyweight Training...

Shoulder Press 5-5-5-5-5

Weighted Pull-Up 3-3-3-3-3

Perform 5 reps of shoulder press then 3 reps of weighted pull-ups, rest 2-3 minutes

Increase load each set to reach 5RM and 1RM in 5th set

Follow with mini-metabolic conditioning workout, for time:

Squats, Sit-Ups & Push-Ups, 10>1 down ladder, for time

My training looked like this:

Press
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
145lbs x 3

Weighted Pull-ups
16kg x 3
20kg x 3
24kg x 3
28kg x 3
32kg x 3

Squats, Sit-Ups & Push-Ups, 10>1, down ladder
55 reps in each exercise, 165 total reps
Time: 5:45

I finished with: Hanging Pikes - 25 reps