Strength: 12 min EMOM
1: 40 seconds suitecase  carry
2: 40 seconds hollow hold

Metcon: For time
2 rounds of:
400m Run
5 Bar muscle up
15 box jump
Rest 1 min
Repeat

Modified
Metcon: For time
2 rounds of:
400m Run/Row
10 Chest to bar/Pull up/ Ring row
15/10  box jump/ Step up
Rest 1 min
Repeat