Floor press, 135# 20 15 10 5
Knees to elbows 15 10 5 20
Dips 10 5 20 15
Pull-ups 5 20 15 10

Windshield wipers
8x
2 rnds

TGU w/barbell
45# 1x
65# 1x
75# 1x

Morning:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Afternoon:
For time;
100 pull-ups
100 push-ups
100 sit-ups
100 squats
100 dips

Squat
3-30-2-20-1-10

Press
3-30-2-20-1-10

You can't put the weight down during the set, you can rest with it in the ready position. If the weight is re-racked the set's a failure. Rest less than 5 minutes between sets.

Looks like;

Squats
315# 3x
185# 30x
335# 2x
225# 20x
355# 1x
275# 10x

Morning:
The 12 Days of Christmas
12 Air Squats
11 Situps
10 Wall Balls, 20lb
9 KB Swings, 1.5pood
8 Burpees
7 Box Jumps, 24″
6 Deadlifts, 95lb
5 Hang Power Cleans, 95lb
4 Thrusters, 95lb
3 Lunges, 95lb
2 Front Squats
1 400meter row or run or 40 SDLHP @ 45#

Looks like:
1 400m row...

2 front squats
1 400m row...

3 lunges
2 front squats
1 400m row...

Morning:
20 minute AMRAP
Row 500m
60# dumb bell TGU

10x 45# TGU
10x pull-ups
2 rnds

10x bent over rows
10x pull-ups
6 rnds

Afternoon:
15x floor wipers
6 rnds

10x windshield wipers
4 rnds

10x one arm rows
5 rnds

Morning:
Back squats
8 rnds

Biceps

Afternoon:
Work up to 1 RM deadlift

10 minute AMRAP
7x pull-ups
12x 35# dumb bell squat cleans
21x jumping lunges

Biceps

Morning:
50x bodyweight deadlifts
5x man-makers, 40# dumb bells
5x thrusters, 95#
50x piston press (each arm) 35# dumb bells
5x man-makers, 40# dumb bells
5x thrusters, 95#
50x push-ups
5x man-makers, 40# dumb bells
5x thrusters, 95#
50x floor wipers, 135#
5x man-makers, 40# dumb bells
5x thrusters, 95#

Afternoon:
Dumb bell shoulder press
6 rnds

Behind the neck press
2 rnds

Work up to 1 RM push-press

Morning:
2 mile formation run

Morning:
50 push-ups
10 man-makers, 25# dumb bells
50 air squats
75 push-ups
15 man-makers, 25# dumb bells
75 air squats
100 push-ups
20 man-makers, 25# dumb bells
100 air squats

Afternoon:
Overhead press work
3 rnds

Alternate dumb bell press work
4 rnds

Upright row work, 15x
4 rnds

Morning:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are strict.

Then;
Pegboard
3 circuits

Morning:
Work up to 1 RM bench press

Then;
5-6 reps bench press + ~50-60# of chain
10x burpees
5 rounds

Roman chair bench press
5 rounds

Morning:
Work up to 1 RM front squat

Then;
10 minute AMRAP of:
10x 95# push-press
20x 20" box jump

Afternoon:
21-15-9
95# thrusters
pull-ups

Then;
Work up to 1 RM thruster

Morning:
Run 3 K

Then;
For time 100x 30# wall ball

Morning:
Do 1 pull-up the first minute, 2 the second. Continue until you are no longer able.

Then;
3 rounds
20x floor wipers

4 rounds
Barbell curls

Morning:
7 rounds of;
max bodyweight bench press
max pull-ups
1 minute rest between sets.

6 rounds;
15x dips

Afternoon:
Work up to 3 RM of incline barbell press

Then;
triceps

Morning:
Split jerk; 1-1-1-1-1-1-1

Then Hand Stand Push-up Work

Afternoon:
For time;
Deadlift 10k
Power clean 7.5K
Overhead press 5k
Parse it anyway you want, for instance I used 315# for 32x for the DL, 155# for 49x for the PC and 95# for 55x for the OP. Each exercise must be completed before moving on to the next.

Then;
50x alternate shoulder press, 25# dumb bells (25 each hand)
5 rounds

10x upright barbell rows, 85#
5 rounds

Afternoon:
21-15-9
95# thrusters
Pull-ups

50x 95# thrusters

Biceps

Afternoon:
Competition; Bolling AFB's "Amazing Race"

Afternoon:
Work up to 1 RM squat clean

Morning:
Circuit 1, 5 rounds;
10x 14" box jump
10x deadlifts, 185#
10x thrusters, 2x 40# dumb bell
10x pull-ups
10x close grip push-ups

short rest

Circuit 2, 5 rounds;
10x pull-ups
10x bent rows, 95#
10x upright rows, 85#
10x shoulder press, 95#
10x renegade rows, 2x 40# dumb bell

Morning:
12-9-6
30# dumb bell burpee squat clean and press
45# pull-ups

50 pull-ups
50 push-ups
50 dips
50 squats

Afternoon:
Row 5k
Run 3.5k

Heavy bag work

Afternoon:
30x thrusters, 95#
30x pull-ups
30x KTE
30x push-ups
30x push-press, 95#
30x dips
50x 44# KB swings
30x floor wipers
30x burpees
30x bodyweight bench press

HSPU work

Afternoon:
8 rounds of:
Max reps body weight bench press
Max reps pull-ups
1 minute rest

3 rounds of:
15 floor wipers

4 rounds of:
10 windshield wipers

Morning:
Work up to 3 RM deadlift

rest 2 minutes

Max rounds in 10 minutes of:
7 pull-ups
14 hang squat clean 35# dumb bells
21 jumping lunges

Afternoon:
21-15-9
95# thrusters
pull-ups

MQoD:
Burn the heretic. Purge the unclean.

Morning:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Afternoon:
45 minute ruck, 60#

Morning:
For time;
100 pull-ups
100 push-ups
100 sit-ups
100 dips
100 squats

Afternoon:
Biceps/triceps - heavy

Morning:
Operator Ugly fitness assessment from militaryathlete.com

Synopsis:
(1) Max reps 185# bench press
(2) Max reps 185# front squat
(3) Max reps in 1 minute, dead stop, 225# deadlift
(4) 4 Rounds for total Reps, each full length counts as 1 rep
60 second 25m sprint
60 second rest
(5) Max reps dead hang pull-ups
(6) 10 minute 80# sand bag get-up, max reps

Afternoon:
3 rounds of;
Row 500m
30x bodyweight bench press

MQoD:Zeal is its own excuse

Morning:
6 rounds of;
Run 800 meters
15 burpees

Fridays Workout

Morning:
(1)Work up to 1 RM front squat

(2)5 rounds
Back squat, heavy, ~5 reps/set

(3)For time:
Hang power clean 7,500#, partition as needed
Push-press/overhead press 5,000#, partition as needed

Morning:
50 bodyweight deadlifts
5 man-makers, 35# dumb bells
5 thrusters, 95#
50 piston press, 35# dumb bells
5 man-makers
5 thrusters
50 squats
5 man-makers
5 thrusters
50 floor wipers, 135#
5 man-makers
5 thrusters

Afternoon:
(1)Work up to 1 RM bench press

(2)4 rounds,
2x 85% 1 RM bench press
5x Y&L

(3)3 rounds
Heavy dumb bell press
15 dips

Morning:
6 rounds
10 muscle-ups
10 sumo deadlift hi pull, 95#
150m farmers carry, 2x 45# KB
300m sprint

Afternoon:
Do 1 pull-up the first minute, 2 the second, 3 the third... until you can no longer continue.

Morning:
Run 5k

Afternoon:
Work up to 1 RM squat

Morning:
150 burpees for time

Morning:
Biceps/triceps - "generic" lifting

Afternoon:
(1)Work up to 1 rep max deadlift

(2)5 rounds
2x 80% of 1RM deadlift
hip mobility stretches

(3)4 rounds
20x pull-ups
50x push-ups

(4)5 rounds
10x dips
5x Big Bens (see Fatal Fitness for a description)

Morning:

5 rounds of;

10x alternate dumbbell curls
10x bent row
10x upright row
10x shoulder press
10x (each side) renegade rows
All exercises use 35# dumbbells.

Afternoon:
"GENE VANCE" from militaryathlete.com

Morning:
50 push-ups
10 man-makers, 30# dumbbells
50 squats
75 push-ups
15 man-makers, 30# dumbbells
75 squats
100 push-ups
20 man-makers, 30# dumbbells
100 squats

MQOD:
Success is commemorated; Failure merely remembered.

Morning:
For time;
30x 95# thrusters
30x Pull-ups
30x Knees to Elbows
30x Push-ups
30x 95# push-press
30x Dips
30x 55# KB swings
30x Floor wipers
30x Burpees
30x Body weight bench press

MQOD:
The only easy day was yesterday.

Morning:
5 rounds;
10 pull-ups
10 barbell bent rows
10 barbell upright rows
10 barbell shoulder press
10(each arm) renegade rows

Afternoon:
Biceps curls, 8 sets
Alternate dumb bell curls, 4 sets

Shrugs (heavy) + 1 arm dumb bell rows, 5 sets

MQOD:
A suspicious mind is a healthy mind.

Morning:
For time, 2 rounds of;
75 pull-ups
20 windshield wipers
100 dips
20 floor wipers
50 bodyweight deadlifts
20 burpees

Afternoon:
2 rounds;
Row 500 m
30x bodyweight bench press

Dumb bell presses, heavy

4 rounds;
Triceps extensions + ring push-ups

MQOD:
For those who seek perfection there can be no rest on this side of the grave.

Morning:
For time:
100 bodyweight squats

Afternoon:
Warm-up
Barbell complex, 85#, 95#, 105#
6 reps each of dead lift, bent over row, hang power clean, front squat, push press, and push ups.

(1) Work up to 1RM Squat Clean + Push Press

(2) 5 Rounds
2x Squat Clean + Push Press @ 85% 1RM
Hip Swivel Stretch - see Mountain Athlete for a description.

(3) 6 Rounds
10x Walking Barbell Lunge Steps, 5x steps each foot (Increase load each round until 10x is hard, but doable), then immediately
8x Hand Stand Push-ups (HSPUs)

(4) 6 Rounds
8x Strict Pull Ups then immediately
8x Strict Dips (Perfect Form! - all the way down, all the way up, no kicking!)

MQOD:
"Prayer cleanses the soul, Pain cleanses the body. "

Morning:
PT test with BBM

Max push-ups 2 minutes
Max sit-ups in 2 minutes
2 mile run

then;
peg board circuit or 10 pull-ups
50 bag strikes
5 rounds

Afternoon:
1 pull-up each minute until you're no longer able. Twice

First set looks like;
minute 1: 1 pull-up
minute 2: 2 pull-ups
minute 3: 3 pull-ups
...
5 minute rest,Reverse Grip (palms facing you)
minute 1: 1 pull-up
minute 2: 2 pull-ups
minute 3: 3 pull-ups
...

Then;
Rock Ring grip work

Oh, look, you've found yourself here. We'll just have to wait and see what shows up tomorrow.

Motivational Quote of the Day (MQOD):"There's no man taller than the last man standing."

Morning:
Work up to max clean and jerk

then;
25 deadlifts at 225#
50 pull-ups, CTB
25 deadlifts at 225#

Afternoon:
21-15-9
95# thrusters
pull-ups

then;
50 floor wipers w/135#