Strength:
Back Squat 4X8 @70%
Max reps Ring Dips between sets

Metcon: EMOM 15 min
1) 20 Wallball 20\14
2) 50 Double Unders / 150 Rope Jump
3) 200 m Run

Scaled: EMOM 15 min
1) 12 Wallball 20\14
2) 80-100 Rope Jump
3) 150 m Run/Row