Strength: EMOM 12 min
1: 8 Floor press ( Dumbbell, Kb) / Pike push ups
2: 15 Hollow rock
3: 30 s Hollow hold

Metcon: 5 Rounds For Time

Equipment version:
12 Dumbbell/Kb snatch (6 each hand)
12 Overhead Squat
12 Burpee Over the object
Scaled: 4 rounds

Body weight version:
12 Push Up
12 Air Squat
12 Burpee
Scaled: 4 rounds