Strength
Every 2 minutes for 6 rounds
2 split jerks (off the rack)
For beginners: Stay at the same light weight for all 6 rounds and work on technique
For intermediate/advanced: Ascend in weight each round, ending at a heavy double for the day
Metcon
EMOM X 15
Minute 1: 12/10 calorie row
Minute 2: 12 toes to bar
Minute 3: 6 clean & jerks @ 115/85 or 50-60% of a recent 1RM