Morning:
9 rounds;
10 pull-ups, various grips

Then;
5 rounds;
95# 1 arm barbell bent row, 10x
75# 1 arm SDHP, 10x
65# 1 arm barbell push press

Then;
5 rounds;
95# 1 arm barbell bent row, 10x
pull-ups

Afternoon:
5 rounds;
Row 500m
Rest 3 minutes

Various curls, 10 rounds

5 rounds;
heavy bag