If you have a long password (at least 16 characters), all other requirements are waived so that you can use passphrases.
Instead of 4 extra enforcements you could add 8 extra characters.
Your entropy is (somewhat simplified)
One 8 letter word: 15 bits
1 uppercase = 3 bits (or even just 1 bit, people capitalize the first letter)
reversing 2 rules above: 1 bit
replacing two characters at random places: 8*7/2 = 4.8 bits
inserting 2 random non alphabet characters: 40^2 = 10.6 bits Total: 34.4
The entropy of three medium difficulty words is log(4000^3) = 35.9
Instead of memorizing K!ybo4rd it could be mykeyboardisblue.
Which is exactly the sort of terrible restriction xkcd is criticizing.
There's the secure piece, and there's the obeisance to the stupid website piece.