Strength:
Back Squat 4 x 8 @68%
Max reps Ring Dips between sets

Metcon: 5 Rounds, 3 min work 1 min rest
15\12 Cal Bike\Row
12 Front Squat 60\42.5
Max Reps HSPU

Scaled: 5 Rounds, 3 min work 1 min rest
10/8 Cal Bike\Row
10 Goblet Squat
Box/Pike/Push Ups