Weightlifting tech + aerobic

3 rounds as warm-up:
3 table hold to L-sit
12 alternating single-arm DB hang snatch, light
+
Every :90 for 15:00 (10 sets):
3 hang cleans or hang snatches from just above the knees
*light/moderate & crisp
+
5 rounds (so 15:00) @ easily sustainable effort:
:60 row
:30 top of glute bridge
:60 bike
:30 hollow hold
+
bis/tris!