Strength:

3 min rest between sets:
Muscle ups:  bw x3; bw x3; bw x3

2 min rest between supersets:
HSPU on parallettes:  bw x4; bw x4; bw x4
Pull ups:  bw x10; bw x10; bw x10

3 min rest between sets:
Full depth 3 sec pause squat:  225# x3; 225# x3; 225# x3

Stretch 10min