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

HR pushups w/ 3 sec neg:  bw x12; bw x12; bw x12
Pullups:  35# x8; 35# x8; 35# x8

Ring dips:  bw x10; bw x10; bw x10
Ring pullup L sit hold:  :15; :15; :15

Full depth 3 sec. pause squat:  205# x5; 205# x5; 205# x5

Stretch 10min