0-10 mins build upto a heavy complex of
Push press
Push/power jerk
Split jerk
12-21 mins 3 rounds of 90 secs on 90 secs off
Max effort STOH@60-70% of above
25-32 mins amrap of
3 BMU
6 hang power cleans@40/30
9 FRL@40/30
35-39 mins tabata core or mobility