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