Use 70% of the load of your weakest lift from the Complex to perform the first set. Then use 90% of that lift for your second set.
Then for the actual workout, pick an upper body push, upper body pull, and 1 lower body push OR pull to be your main workout lift for that day.
Ex: Chin, Inclined Bench, and Front Squat. OR Dip, Inverted Rows, and Sumo Deadlift
Do this for 3-4 sets, 6-12reps each depends on your time, energy level, and goal. The video below and the articles in the comments section will help you determine what's best
https://www.youtube.com/watch?v=6DMYt3k5ofQ&index=60&list=UU39Bl2p-FRh6HxY8hO87RxQ
Then finish your workout with a combo routine. The difference between a Complex and a Combo is that for the combo, you are selecting multiple movements to do them in a row 1 rep at a time for 2-3 rounds where for the complex, you are perform 1 movement at a time for multiple reps in a row before moving onto the next pre-selected movement without rest.
Also, pick a load about 90% of your weakest lift out of the pre-determined lifts for the combo, then attempt to keep using that load or higher for the following set(s).
Sample Setup
Warm Up: Complex: Squat, Good Morning & Press 2-3sets
Workout: Front Squat, Inclined Bench, and Chin
https://www.youtube.com/watch?v=2MlAy6PBjYY&list=UU39Bl2p-FRh6HxY8hO87RxQ&index=44
https://www.youtube.com/watch?v=TLmrumcYtwU&index=43&list=UU39Bl2p-FRh6HxY8hO87RxQ
https://www.youtube.com/watch?v=OcNfwXjcMCY&list=UU39Bl2p-FRh6HxY8hO87RxQ&index=46
Finisher: Combo: Clean, Jerk, Squat & Jerk 2 sets of 2 rounds
Here are some other fun complex and combos to mix things up
Complex: Single Leg Good Morning & Push Press 6/6/6
Combo: Dead, RDL, Clean, Clean 3x
Complex: Jerk, Push Press & Clean 4/4/4
Combo: Back Squat, Push Press & Morning Squat 4x
Look around my youtube and you'll see other complex and combos with Olympic movements to add more explosiveness and fun into your routine.
