Morning:
5 rounds;
21x pull-ups
21x ring dips
50x squats

Then:
10x windshield wipers, 4 sets
Biceps, 4 sets

Afternoon:
Do 1 pull-up the first minute, 2 the second, continue until unable.

Then:
Row 2k meters
Rock ring work, 4 sets
Biceps, 4 giant sets