Buy in: Tabata sequence: Hang>Hollow rock>Superman>Push Ups>Repeat. Tabata unloaded barbell- Hang Power Snatch>Back Squat>alternate these 2 movements for the balance of the time. Progressively load your bar to prepare for the workout.
20 minute EMOM alternating-
Snatch (squat or power) 1 rep
Back Squat 3 reps
Progressively load. It's fine to hit a certain weight and stick with it. Record your heaviest set.
Finisher: 20 meters walking overhead lunge