Strength:
Press 10-10-10-10 (60%)
45 s hollow hold between sets

Metcon: 5 rounds of 3 min work, 1 min rest
16 Dumbbell push press 22.5/15
16 Burpee over the dumbbell
Max double unders in the remaining time

Scaled: 5 rounds of 3 min work, 1 min rest
12 Dumbbell push press
10 Burpee
50 Rope jump