Strenght
Every 1 min 15s for 10 sets :
1 squat clean + 2 front squat (use about 80-82% of 1rm squat clean)
1 sc + 2 fs x 3 rounds / 2 sc + 1 fs x 3 rounds / 3 sc x 4 rounds

Every 1 min 15s for 10 sets :
3weighted pull ups @moderate/heavy weight (not max heavy 3, feels at the start like there is 2-3 reps in bank)
control movement also backwards. about 2.5-5kg more weight compared last week.
Bodyweight strict pull ups / chin ups are also fine!