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

Rope Climb:  bw x4; bw x4; bw x4
HSPU:  bw x8; bw x8; bw x8

Ring Rows:  bw x9; bw x9; bw x9
Pushups:  bw x20; bw x20; bw x20

KB pistols (r/l):  35# x6/6; 35# x6/6; 35# x6/6
t2b:  bw x10; bw x10; bw x10

Tabata row

Stretch 10min