lots a plate changing going on here.
30 OHS @ 115/75#
200 m sand bag carry
30 SH2OH #115#75
20 OHS @ 155/105#
200 m sand bag carry
20 SH2OH #115#75
10 OHS @ 185/135#
200 m sand bag carry
10 SH2OH #115#75
Then if you have the time and will
5 Hang Clean thrusters emom for 5 min at 60%
4 Hang Clean thrusters emom for 4 min at 70%
3 Hang Clean thrusters emom for 3 min at 80%