Strength:

2 min rest between sets:
Dips:  45# x9; 45# x9; 45# x9
Pullups:  45# x6; 45# x6; 45# x6

2 min rest between supersets:
Deficit HSPU (2 bumpers):  bw x5; bw x5; bw x5
Ring row w/ feet on floor:  bw x15; bw x15; bw x15

3 min rest between sets:
Squat:  315# x3; 315# x3; 315# x3

Stretch 10min