Strength:

2 min rest between sets:
Pullups:  45# x5; 45# x5; 45# x5
Dips:  45# x8; 45# x8; 45# x8

2 min rest between supersets:
Ring row:  bw x14; bw x14; bw x14
Pushups:  bw x20; bw x20; bw x20

3 min rest between sets:
Deadlift:  315# x3; 345# x3; 375# x1

Sally up, sally down @ bw

Stretch 10min