For your edification and reading pleasure:
Performance vs Training
by Mark Rippetoe (from Starting Strength)
The last set should not be a 3 RM - leave some left in the tank.
2 x 5, 1 x 5+
10 rounds of 50m (25m down, 25m back)
-Start 1 round every 1:30 min
-Add weight at your discretion, but once weight is added, it cannot be removed.
Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.