Strength:
Front Squat 4 x 8
20 V Ups between each set

Metcon: EMOM 16 min
1: 12 Handstand Push Up
2: 16 Deadlift 50/35
3: 12 Push Press 50/35
4: 16 Front Rack Lunges 50/35

Scaled: EMOM 16 min
1: 12 HR Push Ups
2: 12 Deadlift
3: 10 Push Press
4: 12 Front Rack Lunges