Strength:

3 min rest between sets:
Hang power clean:  165# x5; 185# x3; 205# x3

2 min rest between sets:
Bent db row:  2x50# x8; 2x50# x8; 2x50# x8
Bench:  205# x3; 205# x3; 205# x3

2 min rest between supersets:
Pullups:  bw x7; bw x7; bw x7
HSPU:  BW x7; bw x7; bw x7

Stretch 10min