Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell

Metcon:- 20 min EMOM 4 rounds
Work for 50 seconds before moving to the next
1 – Ankle Tap Star jumps
2 – Weighted situp with a russian twist
3 – Double or Single sided Thrusters
4 – Mountain Climbers
5 – Rest