Scaled from main site: (short on time)

5 Front squats x 60 kg
5 pull-ups
4 Front squats x 65 kg
4 pull-ups
3 Front squats x 70 kg
3 pull-ups
2 Front squats x 75 kg
2 pull-ups
1 Front squat x 80 kg
1 pull-ups

Flutter kicks: 4 x 15