Strength: EMOM 12 min
1: 5-10 Ring dips
2: 8-10 Strict toes to bar
3: 5-8 Heavy ring row
4: 45 sec hollow hold

Metcon: AMRAP 20 min
10 Handstand push ups
15 Dumbbell clean 22.5/15
20 Box jump over

Scaled: AMRAP 20 min
10 Push ups
12 Dumbbell clean
15 Step up