Ring-dip ladder - 12 rounds plus 8 reps (86 reps)
Rest 5 minutes
3/4 body-weight (115) hang power clean ladder - 8 rounds 5 reps - (41 reps)
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.