Metcon:

@ 0:00
30 Clean & Jerk
30 TTB / sit ups
30 Burpee Box Jump Overs 20″
@ 10:00 minutes
10 RFT
10 DB Power Snatch
30 Double Unders
@ 20 minutes
150 cal
Every 3 min incl 0, 10 Wall Balls / goblet squat

Or 800m run every 3 Min do 10 Burpee