MQOD:
"Prayer cleanses the soul, Pain cleanses the body. "

Morning:
PT test with BBM

Max push-ups 2 minutes
Max sit-ups in 2 minutes
2 mile run

then;
peg board circuit or 10 pull-ups
50 bag strikes
5 rounds

Afternoon:
1 pull-up each minute until you're no longer able. Twice

First set looks like;
minute 1: 1 pull-up
minute 2: 2 pull-ups
minute 3: 3 pull-ups
...
5 minute rest,Reverse Grip (palms facing you)
minute 1: 1 pull-up
minute 2: 2 pull-ups
minute 3: 3 pull-ups
...

Then;
Rock Ring grip work