Oly.
Every 1:30 Min For 12:00 Min(8R)
2 Squat Clean+1 Front Squat(Work-Up To Heavy)
-Then-
Strength
Every 1:30 Min For 9 Min(6R)
5 Weight Pull -Up(Work up to heavy)
-Then-
Every 1:30 Min For 9 Min(6R)
5 Weight Ring Dips Or Paralel Bar Dips(Work up to heavy)