Strength
1.)  Wide Grip Pull Ups- 4x10(Consecutive. Do not break up).
2.) Chin Ups- 2x10(Consecutive)

Every minute on the minute for 17 minutes. Form over speed.
10 Pendlay Rows
15 Ab Mat Sit Ups
10 Goblet Squats(55,35)

Accessory: Barbell Curls- 20,15,10,10.