Strength: 12 min EMOM
1: 6 Front squat 65%
2: 10-15 Weighted hand release push up 20/10
3: 30 seconds L sit

Metcon: 20 min AMRAP
12 Front rack lunges 60/42.5
12 Calories bike/Row
12 Burpee over the bar

Scaled:
20 min AMRAP
8 Kettlebell lunges 16/12
8 Calories bike/Row
8 Burpee