Strength (coupled exercises - 2 min rest between semi-super sets):

Kipping muscle ups:  bw x6; bw x6; bw x6

Pull ups:  45# x4; 45# x4; 45# x4
Dips:  45# x6; 45# x6; 45# x6

Power Clean:  165# x3; 185# x3; 205# x3

Stretch 10min