Weightlifting tech + aerobic/holds

2 rounds for completion @ easy effort:
60 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 (8 sets):
1 snatch balance w/pause in the hole
1 snatch balance w/no pause
1 overhead squat
+
20:00 @ sustainable pace/effort:
300m run or equivalent
:30 hang from bar
:60 plank
:30 hang from bar
:60 wall sit
+
bis/tris!