Strength: 12 min EMOM
1: 50% Strict pull up
2: 15-20 Hollow rocks
3: 50% Strict ring dips

Metcon: 20 min AMRAP
2-4-6-8-10-12….
Kettlebell swing 32/24
Burpee over the kettlebell

Scaled:
15 min AMRAP
15 Kettlebell swing 16/12
10 Sit up
5 Burpee