Strength:

2 min rest between sets:
Strict muscle ups:  bw x7; bw x7; bw x7

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

2 min rest between sets:
Box jump:  51" x3; 51" x3; 51" x3

Sally up, sally down @ bw

Stretch 10min