Strength (coupled exercises - 2 min rest between semi-super sets):

HSPU:  bw x9; bw x9; bw x9
Pullups:  45# x5; 45# x5; 45# x5

Clapping HR pushups:  bw x12; bw x12; bw x12
Ring row w/ 3 sec neg:  bw x10; bw x10; bw x10

Full depth pause squat:  225# x3; 255# x3; 275# x1

Stretch 10min