Metcon:

30:00 EMOM:
Minute 1: 45s Farmer Carry (70, 53)
Minute 2: 45s Squat Thrusts (16,12)
Minute 3: 45s Assault Bike or Ski Erg
Minute 4: 45s Alt. Step-ups w. KBs (24, 20) (16,12)
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills

Extra Credit:

Wall Sit with Medball Passing AMREPs