Prep
In 3 Min find max double unders 
Focused mobility work 
Coach's choice dynamic

Strength 
Find a 1 RM Weighted pull up
* This could mean find a way to do a strict pull up with the lightest band possible 

Conditioning 
In two attempts find an un broken max rep; Rest as needed between exercises.  

A)  CTB pull ups. 
* This could mean find max rep kipping pull ups
B) Max Ring dips 
* Use band if needed 
C) Max HSPU 
* If you can not get full depth find max unbroken push ups 
D) Max T2B 


Recovery 
Calf smash + whatever else is sore!