Weightlifting tech + aerobic
3 rounds @ easy effort:
6 alternating slow Turkish get-up + windmill
:30 superman
+
Every :90 for 12:00 (8 sets):
1 push press
1 push jerk
1 split jerk
+
3 sets:
3:00 bike/row/ski
3:00 bike/row/ski (different than the first)
:60 single-unders
:60 sit-ups
+
bis/tris!