Basic
Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds

Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps

Performance
Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1
Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps