Morning:
Operator Ugly fitness assessment from militaryathlete.com

Synopsis:
(1) Max reps 185# bench press
(2) Max reps 185# front squat
(3) Max reps in 1 minute, dead stop, 225# deadlift
(4) 4 Rounds for total Reps, each full length counts as 1 rep
60 second 25m sprint
60 second rest
(5) Max reps dead hang pull-ups
(6) 10 minute 80# sand bag get-up, max reps

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