Strength:

2 min rest between sets:
HSPU:  bw x10; bw x10; bw x10
Rope climb:  bw x3; bw x3; bw x3

2 min rest between supersets:
DB Bench:  2x70# x8; 2x70# x8; 2x70# x8
Hammer pull down palms in:  2x70# x8; 2x70# x8; 2x70# x8

3 min rest between sets:
Squat:  250# x5; 275# x4; 315# x2

Stretch 10min