Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them proficiently, do legless or L-sit.
The metcon is for time, no rest between rounds. Squats can be done anywhere past the brick wall line where the normal runs start.

Strength

Alternating EMOM for 10 minutes:
A) 5 Front Squats
B) 1 rope climb or 3 rope pulls

Conditioning

5 rounds for time:
200m run
25 air squats