Strength: EMOM 12 min
1) 10 Z Press R
2) 10 Z Press L
3) 15 Hollow Rocks

Metcon: EMOM 12 min
1) 20 Push Press (10 each)
2) 20 Dumbbell Snatch (10 each)
3) 40 Double Unders

Body weight version: EMOM 12 min
1) 12 Pike push ups
2) 20 Half Burpee
3) 120 Jump rope