4 Sets of:

10 Db Z-Presses
12 Ring Rows

*Rest 1min between sets

Ladder for 7′:

1 Clean & Jerk
1 Chest to Bar Pull-up
2 Clean & Jerk
2 Chest to Bar Pull-ups
3 Clean & Jerk
3 Chest to Bar Pull-ups
…etc

*Barbell: (60/40 kg)