EMOM for twenty Minutes: Even minutes: Snatch Balance 3 reps (starting at a lightweight and working to a heavy working load)
Either 1-3 Bar muscle up, 3-5 chest to bar pull ups or 3-5 strict pull ups.
Front Squat 5 x 3 reps @78% of 1 rep max.
3 rounds of:
5 strict toes to bar
10-12 Mountain climbers on the rings
10 supermans or 10 hip and back extensions on GHD.