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

Strict Muscle Up:  bw x5; bw x5; bw x5

Pullups:  35# x7; 35# x7; 35# x7
Hindu Pushups:  bw x12; bw x12; bw #12

Full depth 3 sec. pause squat:  185# x6; 185# x6, 185# x6

Tabata Russian KBS alternating/catch 35#

Stretch 10min