Strength:

2 min rest between sets:
Pullups:  45# x5; 45# x5; 45# x5
Dips:  45# x7; 45# x7; 45# x7

2 min rest between supersets:
Ring row:  bw x12; bw x12; bw x12
Pushups:  bw x24; bw x24; bw x24

Tabata KBS 53#:  88 reps (11 reps per each working set)

Stretch 10min