Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase load with each round. Rest as necessary between rounds. The intent is not to drop the dumbbells throughout the entire 20 reps, and to recover enough between rounds to do each round increasing the load.
Dumbbell exercises video
Practice Muscle-up progression and Pistol balance x 10 attempts each.