Strength: 12 min EMOM
1: 6-10 Ring dips
2: 8-12 Strict chest to bar chin up
3: 6-10 Strict handstand push up
4: 6-10 strict toes to bar

Metcon: 16 min AMRAP
12 Dumbbell push press 22.5/15
24 Weighted lunges 22.5/15
36 Double unders

Option 2: 16 min AMRAP
8 Dumbbell push press 12.5/7.5
16 Lunges
72 Rope jump