Strenght
Every 1 min 45s for 7 sets :
1 squat clean + 4 front squat (use about 70-72% of 1rm squat clean)
next rounds: 2 sc + 3 fs x 2 times/ 3sc + 2fs x 2 times / 4 sc + 1 fs and 5 sc on last round.

Every 1 min 45s for 7 sets :
5 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.
or if not using extra weight yet, then do chin ups this week!