Strength:-
Bear Complex
10 min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Metcon:-
12 min AMRAP
9 Box Jumps 30/24
9 Push Press 50/35kg
12 Sumo Deadlift High pull 32/24kg