Strength:

2 min rest between sets:
Parallette HSPU:  bw x5; bw x5; bw x5
Ring row:  45# x6; 45# x6; 45# x6

2 min rest between supersets:
Dips:  bw x12; bw x12; bw x12
Pullups:  bw x9; bw x9; bw x9

Stretch 10min