Strength: EMOM 12min
1: 10 Bent Over Row R
2: 10 Bent Over Row L
3: 40 sec Side Plank R
4: 40 sec Side Plank L

Metcon: 5 Rounds 3 min work, 1 min rest
12 Snatch (Alternating)
12 Clean (Alternating)
Max Jumping Lunges
*score is sum of all lunges

Body weight version:
12 Pike Push ups
12 Burpee
Max Jumping Lunges
*score is sum of all lunges