1) 5×2 (Muscle Snatch+Pausing Overhead Squat), 3 counts in the hole. (1 muscle snatch+1 pausing overhead squat=1 Rep, each of your 5 sets has 2 reps)
2a) Behind Neck Push Press, 5×5 HTLW
2b) Hovering Barbell Row, 5×5 HTLW, barbell should NOT touch the floor at the bottom of each rep.
3) 4×12 Reverse Hypers, heavy. (Learn to love these, they are a way of life now)
4) Scale to 155/105