Amateur
Squat 3x5 (add 5 lbs) RESET to 175 (from 190). 
Bench 3x5 (add 2.5 lbs) RESET to 95 (from 105).

Complete 4 rounds:

1 Minute - Max Rep Sit Up Med Ball Throws w/ 20 lbs.
1 Minute - Max Rep True Push Ups
1 Minute - Max Rep Supine Ring Rows
1 Minute - Banded Good Mornings

*Med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat. 

I used 12lbs for the med ball (they didn't have 20) and I didn't throw against wall; I just did situps. No ring rows were available, so I held onto the leg press machine and pulled up, trying to replicate the movement. Still weak. I shot for at least 25 reps for each exercise. I usually got there (or past it).