Strength:-
Every 2 min x 12 min
8 / 8 Split stance good mornings (each leg)
8 Squat Jumps

Metcon:-
15 min EMOM
1 – 20 DB / KB deadlift
2 – 20 alternating front rack lunges
3 – 20 situps
4 – 25 – 30 KB swings
5 – Rest