Strenght
Every 2 min for 12 minutes (6 sets)
1 squat clean + 5 front squat (use about 65% of 1rm squat clean)
next round 2 squat cleans + 4 front squat.... last round is 6 squat cleans

Every 2 min for 12 minutes (6 sets)
6 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.