Strength:
Back Squat 4 x 10 @ 65%
Max reps Ring Dips between sets

Metcon: E4MOM for 4 rounds
200m Run
10 Front Squat 60\42.5
Max Wallball 20\14

Scaled: E4MOM for 4 rounds:
200 m Run
10 Front Squat 20/15
10 Wallball