Simple is as simple does...

on the 6-16 I rode my stationary bike for 35 min hitting a heart rate between 140-150 for most of the ride. 
Took Yesterday off.

Today:
Prep - foam roller, GFM, experimental
24 kg Get-up 1+1
this get-up included - arm bar, crooked arm bar, and bridges at both the elbow and hand

Double 24 kg Strength Aerobics x 20 min
Clean + MP + FS + Snatch and during the last 3 minutes I added a set of 5 swings to end of each set
max HR - 165
Avg. HR - 144
kept the recovery to 10 beat drops or less between sets

The strength aerobics protocol is an example of a single "workout" that can have nearly endless variation.  Simple is....