Gripper workout
Heavy grip gripper 150 x 10 reps
CoC#1 x 10 reps
Heavy grip gripper 250 x 1,1,1,1,1,1,1,1,1,1 40 sec rests

Quick joint rotations

Double Clean and Jerk ladder
24kg+24kg
2,4,6,8,10,12

Double Clean+Squat ladder
24kg+24kg
1,2,3,4,5

Double Snatch+Press
24kg+24kg
1+1, 2+2, 3+3, 4+4, 5+5 then 5 squats

Completed in 16.30 mins

Working a little on the grippers. I have a complete set of Heavy grip grippers that go from 100 lbs to 350 lbs now that being said the weights are not equal to CoC grippers e.g. the 150 is not as tough as CoC #1 (140 lbs) the 250 is not as hard as the CoC #2.5 (237 lbs) but they make better tweeners for me so that is why I got them. The rest of the workout was killer but fun racing the clock and I think I won this round. Goal was 20 mins or under and I scored 16.30 mins with extra presses thrown into the mix.