Morning:
"300"

Afternoon:
Maximum Effort Black Box
Bench press: 5-5-5-3-3-3

Then:
5 rounds;
Dumb bell press

4 rounds;
Triceps extensions, 15x
Dips, 10-13x

4 rounds;
Triceps extensions, 8-10x
Close grip push-ups

3 rounds;
Overhead Tri Extensions