Strenght
Every 1 min 30s for 8 sets :
1 squat clean + 3 front squat (use about 75-77% of 1rm squat clean)
next rounds: 2 sc + 2 fs x 2 times/ 3sc + 1fs x 2 times / 4 sc x 2 rounds.

Every 1 min 30s for 8 sets :
4 weighted pull ups @moderate weight (not max heavy 6 reps, you should leave 2 reps in tank each set, feeling like that)
control movement also backwards. about 2.5-5kg more weight compared last week.
Bodyweight strict pull ups / chin ups are also fine!