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