With a PVC pipe (or anything that is similar)

1: Overhead squat, 3x10 reps with a 2s pause at the bottom
Start with your snatch grip and go more narrow each set

2: Snatch grip sotts press with 2s pause overhead, 3x6 reps

3: Tall snatch with 2s pause at the bottom, 3x6 reps

4: Pressing snatch balance with 2s pause at the bottom, 3x6 reps

I know this is going to feel light but its to keep the muscle memory on the lifting.

Tabata (8x20:10) for each of the following, rest 2 mins between tabatas
A: Narrow push ups
B: Narrow HS hold
C: Push ups
D: Wide HS hold

6: Tabata (8x20:10) for each of the following, rest 2 mins between tabatas
A: Atomic sit ups
B: Hollow hold
C: Russian twists