3 Sets of:

20 Kb Sumo Deadlift High Pulls
20 Russian Kb Swings

*Rest 1min between sets

Ladder for 7′:

1 Clean & Jerk
1 Bar Muscle-up
2 Clean & Jerks
2 Bar Muscle-ups
3 Clean & Jerks
3 Bar Muscle-ups
…etc

*Barbell: (60/40 kg)