Strength:
Push Press 5-5-5-5
30 sec side plank (each side) between each set

Metcon: AMRAP 16 min
10 Hang Clusters 42.5/30
20 Burpee Over the bar
30 Jumping Lunges

Scaled: AMRAP 16 min
10 Thrusters 20/15
12 Burpee
20 Lunges