Amateur
Squat 3x5 (add 5 lbs to last workout) @ 185 (chicken!) I was supposed to try 190, but my legs just felt weak! Even 185 was tough.
Press 3x5 (add 2.5 lbs to last workout) @65. Good weight. Ready for increase next week.

Complete 5 rounds: 

1 Minute - Barbell Overhead Support
1 Minute - GHD Back Extension Isometric Hold

*30 seconds rest between rounds

*For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible.
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head. 

Got through 3 1/2 rounds. GHD was harder than I expected. Power cleaned and held 85, 85, 95 (could've gone a little heavier).