Strength: EMOM 12 min
1: 10 Row R
2: 10 Row L
3: 40sec weighted wall sit

Metcon: AMRAP 20 min
12 Alternating Devil Press
16 Overhead Lunge
20 Deadlift
Scaled : 3-4 rounds

Body weight version:
12 Burpee
16 Lunges
20 Supermans
Scaled: 3-4 rounds