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

Strict muscle ups from dead hang:  bw x3; bw x3; bw x3

HSPU free standing:  bw x5; bw x5; bw x5
Pullups - towel grips:  bw x7; bw x7; bw x7

Sally up, sally down 135#:  quit early

Stretch 10min