Weightlifting
13 Min Emom 
1.2.3.4.Min:2 Squat Clean(70%)
5.Min:Rest
6.7.8.9.Min:1 Squat Clean (75%)
10.Min:Rest
11.12.13.Min:5 Front Squat(SC%75)
-Then-
Strength&Conditioning
Every 1:30 Min For 12 Min(8R)
10 Pull-Up+ 5 Shoulder the Overhead(60kg-35kg)