A] 12-15 minutes to build to a heavy-ish power clean and jerk.

B] 7 sets of:
2 Banded Bench @60% + Red bands (cycle through grips)
rest 60 seconds between sets.

C] Play.  


A] 4 sets of:
4-6 Standing Strict Press
rest 60 seconds
sub max strict pull-ups (do as many as you can, but stop 2 reps before failure.)
rest 60 seconds
sub max push-ups
rest 60 seconds
45-60 second weighted plank
rest as needed