Strength:

3 min rest between sets:
Dead hang muscle ups unbroken:  bw x4; bw x4; bw x4

2 min rest between sets:
HSPU:  bw x10; bw x10; bw x10
C2B pullups w/ 3 sec negative:  bw x8; bw x8; bw x8

3 min rest between sets:
Full depth 3 sec pause squat:  225# x5; 225# x5; 225# x5

Stretch 10min