Thursady

Either
Front squat
3x3 or 5x5 then 1 x15 back squat

Press
3x3 or 5x5

12/9/6
minutes rest inbetween sets

Fomyc
Run 100m
for the remainder of the minute as many toes to bar (or toes through rings) as possible until the end of the minute. Run 100, repeat until 50 toes to bar are completed.