Morning, at The Ludus:
Front squat, 5-5-5

Then:
10 rounds of;
10x 95# thrusters
10x Ring push-ups

Morning:
Run 2 miles
50 push-ups
Run 2 miles
50 push-ups
Run 2 miles

Morning:
Abs; Windshield wipers, floor wipers
Biceps

Afternoon, at Crossfit Osan:
"King Leonidas"
20 minute AMRAP;
3x Muscle ups
5x Handstand Pushups
7x KB Swings, 1.5 pood
10x Toe to Rings
20x Double Unders

Morning:
Run 5 miles w/Vibram Fivefingers

Afternoon, at Crossfit Osan:
3 rounds;
30-20-10
Bodyweight Bench Press
Dips
Calories on rower

Morning:
Row 2K

Then;
Maximum Effort Black Box, Overhead Squat
5-5-5-5-3-3-3

Afternoon, at Crossfit Osan:
3 rounds;
500m row
30x squats w/2x22.5# dumb bells
30x stiff-legged deadlifts w/2x25# dumb bells

Afternoon:
Maximum Effort Black Box, Bench Press
5-5-5-5-3-3-3

Then;
100x 115# incline press

Triceps; triple and giant sets

Afternoon, at Crossfit Osan:
3 rounds:
15 ft Rope Climb
21 Ring dips
50 Squats

Then;
3 rounds:
10x windshield wipers

4 rounds:
10x floor wipers @ 185#

Biceps

Morning:
Run 4 miles w/Vibram FiveFingers.

Afternoon, at Crossfit Osan:
5 rounds:
15x 225# dead-lift
Run 200m
20x pull-ups
20x Abmat sit-ups
Run 200m

Evening:
MMA @ Osan MMA

Morning:
Run 3.5 miles w/Vibram FiveFingers. Fast!

Afternoon, at Crossfit Osan:
6 rounds:
Max reps bodyweight bench press
Max reps pull-ups
Max reps 1.5 pood KB swing

Evening:
MMA @ Osan MMA

Morning:
Work up to heavy back squat;
5-5-5-5

Afternoon, at Crossfit Osan:
20 minute AMRAP
7x 185# back squat
10-step 45# one-hand overhead lunge
7x burpees
10-step 45# one-hand overhead lunge

Then;
Biceps w/supersets, 12 sets