Strength:
Press 8-8-8-8 (68%)
40 sec hollow hold between sets

Metcon: 16 min AMRAP
50 Double unders
12 Alternating devil's press 22.5/15
12 Alternating dumbbell snatch 22.5/15

Scaled: 16 min AMRAP
100 jump rope
12 Burpee
12 Alternating dumbbell push press