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

Strict muscle ups:  bw x6; bw x6; bw x6

Pullups:  bw x10; bw x10; bw x10
Dips:  bw x15; bw x15; bw x15

Power clean:  185# x3; 205# x3; 225# x1

Max height box jumps:  up to 52"

Stretch 10min