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

HSPU:  bw x8; bw x8; bw x8
Rope climb w/ neg:  bw x2; bw x2; bw x2

HR Pushups:  bw x20; bw x20; bw x20
Ring row w/ 3sec neg:  bw x9; bw x9; bw x9

Full depth 3 sec pause squat:  225# x5; 225# x5; 225# x5

Max height box jumps:  up to 51"