3 Sets of:

20 Hip Thrusts
20 Sumo Deadlift High Pulls

*Rest 1min between sets

Ladder for 12′:

1 Cluster (50/30 kg)
1 Bar Muscle-up
2 Clusters (50/30 kg)
2 Bar Muscle-ups
3 Clusters (50/30 kg)
3 Bar Muscle-ups
…etc