Cleans or Kettlebell Swings??

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Clean Lift-Off + Clean 

OR 

Every 2 minutes, for 16 minutes (8 sets) of:

10 Heavy Russian Kettlebell Swings + 5 Tall Box Jumps 

Metcon

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up (or Bar Muscle Up)

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips