Gym Jones:

W/U 10 min: .25 mile run – .25 mile backwards run – 20 lunges – 20 squat – 22 push-ups – 100 Crunches

Then:

6-way BB Complex (6x Deadlift + 6x Row + 6x Hang Clean + 6x Front Squat + 6x BackSquat + 6x Push Press + 6x Push-up)

3 sets @ 95#
Then:

OHS @ 65 + Push-up,
30-20-10 reps of each

Then:
Cool Down