Every 1 min for 12 mins, alternating between:
Min 1: 10 Dumbbell Thrusters, 50/35 lbs
Min 2: 10 Kettlebell Swings, 70/53 lbs

Hitting up some weightlifting movements today back to back. The dumbbell thruster is an interesting one since they can be tough with controlling the weight but they also provide more opportunity to catch your breath since a bar isn’t on your chest. The loading is set so you can do these unbroken. Swings are a bit on the heavier side and should have you working a true hinge pattern which is NOT a squat, so avoid turning it into that. You should be able to complete each one of these movements in no more than 40 secs and have some time to rest before the start of the next min. You can take the approach of controlling the volume by either keeping the reps the same or even lowering them, OR if you want to push and feel like this is easy you can try adding 1 rep to each min!

Tempo Work
For quality:
3×6 L/6 R Tempo Split Stance Deadlifts, pick load
3×6 L/6 R Single Arm Dumbbell Static Hold Rows, pick load
3×3 Tempo Ring Dips

Tempo Split Stance Deadlifts- 3 secs down and 3 secs up
Single Arm Dumbbell Static Hold Rows- one arm holds weight at chest while other arm rows
Tempo Ring Dips- 3 secs down and 3 secs up (use legs for assistance if needed)

Post Work
1-2xs:
:30sec Overhead Samson Stretch
1min per side True Hip Stretch
1min per side Spiderman Stretch