warm up: This will be more aerobic. Movement prep may be your preference. If so sub it out.
16 min bike*
*at 0, 4, 8, and 12 min mark run 200 m
A. Class
B. 4 sets
21/15 hspu(one set)
12 kb push press 53’s/35’s
rest as needed
C. 40 db clean and jerks 50’s/35’s