The alternating EMOM has 3 components: unbroken snatches; 10 toes-to-bar; and 15 skater strides. For snatches, find a weight you can do unbroken while warming up. Toes-to-bar can be scaled range of motion or V-ups. Rx skater strides will be one mat width.
The metcon is sprint repeats with about 2 minutes rest. This will depend on number of people in each heat, etc.

EMOM for 15 minutes:
M1: 5 UB power snatches
M2: 10 toes-to-bar
M3: 15 skater strides

5 rounds:
200m run
~2 minute rest