Power
Every 2 minutes for 5 sets:
3 Position Clean, @60%, 62.5%, 65%, 67.5%, 70%

If weights are not there, lighten the load. This is meant to work form and good mechanics.

Strength
Every 3 minutes for 3 sets:
3 Back Squat, climbing

Build to a weight that feels heavy, then add to that for 2 more sets.

Conditioning
“He-Man”
5 rounds for time:
9 Handstand Push ups
6 Ring Dips
3 Push ups

Daily Midline
3 rounds for quality:
:20 second L-Sit Hold