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