Morning, at The Ludus:
4 rounds;
10x tire flip w/jump
20x (10 ea leg) w/35# plate overhead
100m sprint

50x, 95# thrusters

4 rounds;
100m sled w/35#

Afternoon:
7 rounds;
Max reps, 185# bench press
Max reps, pull-ups

Then;
6 sets, 10x dips