Weightlifting&Strength
Every 1:30 For 15 Min (10R)
Squat Clean +Front Squat
(1 Rm Sc %75-%70)

(Sc+Fs)

1.4.Min:1+3

5.7.Min:3+1 

8.10.Min:4+0
-Then-
Strength
Every 1:15 Min For,10 Min(8R)
8 Seat Dumbell Shoulder Press