Min 1: 1-2 Rope Climbs
Min 2: 15 Kettlebell Swing 53/35
Min 3: 10 Medball Cleans
Min 4: Rest
Use this as a day to practice technique within a workout. If you are proficient at rope climbs, go for 2 each round or maybe try a legless.
For the Kettlebell swings focus on perfect execution and really using your hips.
As far as the Medball cleans, these are an extremely effective tool for teaching us to “extend” aka basically stand up all the way during our lifts. Treat these with the same respect as you would a 85% Squat Clean. Focus on squeezing your butt at the top and wiring your body to do so every time.