Took this from a suggestion for a shoulder workout in a CrossfFit Journal/Level 1 Cert. study material packet.

95lbs. Push Press or Push Jerk x 15, rest 30 seconds, 5 rounds. I added in 5 rounds each of Pull-ups and Back squat (w/115 lbs.).

Went like this:

5 rounds

- 15 reps Push Press or Push Jerks

- rest 30 seconds

Wait about 4-5 minutes

5 rounds

- 10 reps of pull-ups (w/weightlifting shoes on)

- 30 seconds rest

Wait about 4-5 minutes

5 rounds

- 15 reps of back squats w/115 lbs.

- 30 seconds rest

Got through the first 2 rounds unbroken on push-press/jerks and pull-ups, 3 on the squats. The goal is to go all 5 rounds without breaking the reps in a round. When you achieve that, the weight goes up.