Morning, at The Ludus:

10,9,8,7...1
1.5x bodyweight deadlift
1x bodyweight bench press
.75x bodyweight power clean

then;
3 rounds heavy bench 6-8 reps
4 rounds incline press 6-10 reps
4 rounds dips 10-15 reps
4 rounds triceps extension

Afternoon:
Row 2000m
4 rounds dips 10-15 reps
12 rounds triceps extension