Spend 15 minutes working on bar or ring Muscle-Up Progressions, If you are already are proficient at muscle ups practice either linking larger sets or accumulating volume in an EMOM fashion. Athletes who do not yet have a pull-up should spend time working on pull-up progressions specifically developing strict pull-ups strength via negatives.
4x3 Minute AMRAP, 1 Minute Rest
12 DB Snatches
8 Lateral Burpees Over DB
Level 3- 45/35
Level 2- 35/25
Level 1- Select a weight that allows you to not just move through the snatch unbroken, but also focus on the speed of your repetitions and moving the DB quickly.