Weightlifting tech + aerobic recovery
3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 hollow hold
+
Every :90 for 15:00 (10 sets):
2 push jerks
1 split jerk
+
3 rounds for completion @ moderate effort:
2:00 row
2:00 bike
2:00 of [20 single-unders + 10 light Russian kettlebell swings + 5 burpees]
+
bis/tris!