My dogs face kiiiinda smells like doritos.

athlete

push press 5,5,3,3,1,1 and then pick a weight you can at least get over 10 reps with and do one set of max reps.

bench press 5,5,3,3,1,1 and then do the 10 rep deal again.

circuit 1 round for time

alternating single arm kettle bell snatches x 50 @ 50 lbs.
chest to the floor hands off the ground and back up again pushups x 50
toes to bar x 50

beginner

dumbbell push press 3 sets of 10

alternating dumbbell bench press 3 sets of 10 (one arm is still in the air while the other brings the weight to the chest)

chest to the floor hands off the ground and back up again pushups x 25