Strength:
Stiff leg Deadlift 5-5-5-5
go up in weight each set

Metcon: EMOM 16 min
1) 16 KTB Swing 24/16
2) 10 Burpee Over the KTB
3) 16 KTB Push Press (8 each)
4) 10 Burpee Over the KTB

Scaled: EMOM 16 min
1) 12 KTB Swing 24/16
2) 6-8 Burpee Over the KTB
3) 12 KTB Push Press (two hands)
4) 6-8 Burpee Over the KTB