Buy in:10 reps Band shoulder complex. Unloaded barbell snatch progression. Mobilize and Progressively load your barbell to prepare for the workout.
4 Rounds EMOM (20 minute workout)
3 Snatches (power or squat- you pick the load)
7 Toes To Bar
3 Muscle-ups (sub 1:1 pullups/dips)
7 Front Squats (same weight as snatches)
15 Calories rower (10 calories if you weigh less than 160) or 10 calories bike (7 if you weigh less than 150)