Strength: 10 min EMOM
8 Z press
30-45 sec L sit hang

Metcon: 5 Rounds of 3 minute work 1 min rest
10 Devil press 22.5/15
50 Double unders
*Your score is the worst round

Scaled:
Metcon: 15 min AMRAP
5 Burpee
10 Push press 10/7.5
50 Rope jump