Strength: 12 EMOM
1: 10 Dumbbell row 22.5/15
2: 10 Z press
3: 30-45 Hollow hold

Metcon: 15 min AMRAP
6 One arm men maker 22.5/15
12 Burpee
30 Double unders

Scaled: 15 min AMRAP
6 Push up
6 Push press
8 Burpee
60 Rope jump