Strength Aerobics 

Prep - foam roller, GFM
24 kg Get-up + x 1+1
40 kg Get-up x 1+1

40 kg Strength Aerobics {clean+ press+ squat} x 20 min
total of 16 sets total (8 sets each arm)
Added in 44 kg one arm row x 5+5 after the first 10 sets
(meaning right - rest - left - rest - row x 5 each arm)

Stretch

last set of Strength aerobics on the left arm was a push-press - couldn't get the press which was a surprise but that's the way it goes


Variations on Strength Aerobics have been my favorite training lately
Some variations:
Single KB - Clean + Press + Squat
Various weights
Double KB - Clean + Press + Squat
Various weight
Single KB - Clean + Press + Squat + Snatch
various weights
Double KB - Clean + Press + Squat + Snatch
various weights
Single KB - Clean + Press + Squat - Laddering reps on the Press and Squat
various weights
Double KB - Clean + Press + Squat - Laddering reps on the Press and Squat
Various weights

Various time frames on any of the above - sometimes 15 minutes and sometimes 30 minutes

Other variations can include sets of swings or snatches after a set of strength aerobics
maybe 5-10 reps then rest and then repeat

Sometimes I shoot for a set with one arm at the top of the minute and then a set with the other arm at 30 seconds left and keep going for the time chosen.
Sometimes I just rest and go when I am ready and not shooting for any particular volume etc...

Fun stuff