Strength: EMOM 16min
1: 10 Half Kneeling Press R
2: 10 Half kneeling Press L
3: 30sec Hollow hold
4: 15 Superman

Metcon: 6 Rounds of 3 min work, 0:30 sec rest
20 Push Press
30 Deadlift
Max Double Under/ Rope jump

Body weight version:
15 Yoga push ups
20 Single leg Romanian deadlift
Max Mountain climbers