Strength:
Bent over row 8-8-8-8

Metcon: 4 rounds of 4 min
Buy in:
400 m Run
Then AMRAP
16 Russian kettlebell swing 32/24
8 Ring dip
Rest 1 min after each 4 min of work
*your score is the sum of all reps

Scaled:
Metcon: 16 min AMRAP
300 m Run/ Row
16 Russian kettlebell swing 16/12
12 Sit up
8 Push up