Strength:

2 min rest between sets:
Pullups:  45# x6; 45# x6; 45# x6
Dips:  45# x8; 45# x8; 45# x8

2 min rest between supersets:
Bent row:  135# x8; 135# x8; 135# x8
Press:  135# x4; 135# x4; 135# x4

2min rest between sets:
Hang squat clean:  155# x3; 185# x3; 215# x1

Sally up, sally down @ bw

Stretch 10min