Strength:-
Every 2 mins x 12 mins
10 Split Squats on each leg

Core – plank each way (2 rounds)

Metcon:-
15 min EMOM work for 40 secs / rest 20 secs
1 – 10 secs high kness + max clap push ups
2 – 10 secs high kness + regional lunge or single arm OH lunge
3 – 10 secs high kness + Renegade rows