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