Strength: 12 min EMOM
1) 30-45 sec L sit hold
2) 10 Elevated feet ring rows
3) 15 V ups
4) 30-45 sec Superman Hold (Weighted)

Metcon: 20 min EMOM
1) 8-12 Cal Bike
2) 15 Kettlebell Swing 24/16
3) 10-15 Burpee
4) 15 Kettlebell Deadlift 32/24