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 EMOM
1 – 10/14 Cal Bike 14/20 Cal Row
2 – 10 Ring dips + 10 Situps
* bike preference