Every 3 min for 30 min
30 dus (60 singles)
20 kb swings
10 thrusters

Scaled down:
20 dus (40 singles)
15 kb swings
10 thrusters

Goal here is to finish each round under 2 min. Dont spend more then 45 sec on dus. For the thrusters use barbell, kettlebell, plate, wall ball, backpack you get the idea, they should be unbroken so dont go too heavy on them. If you can’t skip do 30 sec of high knees instead.