Rest any time during the sets, and alternate arms as desired. Prior to 2-rep set, add a 2/1000 pause to any transition point that you are struggling with.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15RPM = 1 x :45 sec. bar hang completed at the end.
And then, skill work:
Kettlebell swing variations