Strength: EMOM 16min
1: 14 Dips
2: 16 Tuck Ups
3: 18 Jumping Lunges
4: 20 Hollow Rocks

Metcon: 5 rounds, 3 min work 1 min rest
20 Push Press
40 Double Unders
Max Burpee Over the Object

Body weight version:
10 Inchworm push ups
40 Mountain Climbers
Max Burpee Over the Object