Strength: E2MOM for 7 Rounds
16 One leg stiff led Deadlift (8 each)
Hollow Hold until the end of the time cap

Metcon: EMOM 16 min
1) 10 Floor thrusters with push ups
2) 20 Hang dumbbell/ kb snatch
3) 30 Air Squat
4) 40 Double Unders/ 120 Jump rope

Body weight version: EMOM 16 min
1) 10 Floor thrusters with push ups
2) 20 Broad jumps
3) 30 Air Squat
4) 50 Jumping jacks