Wide Grip Bench - 1x5@40%, 4x5@55%
Turkish Getups - 4x5 each hand
Ring Pushups - 4x15
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.
For 5 min, 2 C&J per min at 80%
Rest 2 min, then 4 min max C&J