Strength:
Back Squat
4 x 10 @60%
Max reps Ring Dips between sets

Metcon: EMOM 15 min
1) 10 Front Rack Lunges 50\35
2) 10 Handstand Push Up
3) 10 Front Squat 50\35

Scaled: EMOM 15 min
1) 10 Goblet Lunges
2) 10 Pike Push Ups
3) 10 Goblet Squat