STRENGTH
Strict Press
1 x 12 (Light-Moderate)
1 x 10 (Moderate)
1 x 8 (Moderate-Heavy)
1 x 6 (Moderate-Heavy)
Ascending Weight

METCON
EMOM x 30
1: 15/12 Cal Bike
2: 15 Push-ups
3: 15 Ring Row
The rep schemes remain the same for RX/scaled, if you need to scale find a an angle both for push-up and ring rows that you can hold for 10 rounds. Scale the calories on the bike so you can finish it in :50 max.