1) KB or DB Row
10-10-10-10-10 (10 each arm, maybe a bit more maybe fraction less depending on the weights you have)
2) PULL-UPS 3 rounds of the following:
One set pull-ups (not quite to failure) then 3x 10sec NEGATIVE PULL-UP
If you can't do unassisted pull-ups then use a band.
If you can't or don't have bands then do 10 x 10sec negative pull-ups - jump yourself into the chin over bar position if you need too!
3) BARBELL ROW HEAVY!
this is only for people who have barbell set-ups and can go HEAVY! Rest as needed between efforts. (approx 2-3min clock)
4) FOR TIME:
15 Overhead Squat (OHS) 20/15
15 OHS @ 30/25
15 OHS @ 40/30
15 OHS @ 50/35kg
15 OHS @ 60/40kg
Scale the OHS to a power snatch same weights OR you could scale to a DB Squat Snatch or single arm DB OHS. If you cannot OHS or Power snatch then modify to a front squat or goblet squat. Try to increase the weight if you have a couple of DB or KB at your disposal.