MQOD:
A suspicious mind is a healthy mind.

Morning:
For time, 2 rounds of;
75 pull-ups
20 windshield wipers
100 dips
20 floor wipers
50 bodyweight deadlifts
20 burpees

Afternoon:
2 rounds;
Row 500 m
30x bodyweight bench press

Dumb bell presses, heavy

4 rounds;
Triceps extensions + ring push-ups