Climbing simulator workout + 10 sets of 2-4 reps of challenging & very strict push-up variation (regular/feet and/or leg elevated/parallettes or plates), then
10-9-8-7-6-5-4-3-2-1 reps for time of:
Seated Shoulder Presses (pick db's or kb's)
Toes To Bar
Box Jumps (24/20)
Extra: Deadlift (off elevation if desired) 3-3-3-3-3... (no dropping/no belts) and/or tire flips.