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