Easy Row for 5minutes
Some Active Spiderman stretches etc

3 Rounds
1. Rope Climb
2. Handstand 30s.
3. 10 Air Squats
4. 10 Alternating V-ups or Situps

Power
Clean Complex, build to hevyish weight
3 Clean Deadlift + 2 Hang Power Clean + 1 Front Squat

Strength
Back Squat
5x3

Extra
3 Rounds For Quality
30m KB Front Rack Carry
5+5 Single Leg Deadlift