Strength: 12 min EMOM
1: 5-8 Strict ring dip
2: 50% Strict pull up

Metcon: 20 min AMRAP
20 Russian swing 24/16
30 Sit up
50 Double unders
* Every min start with 10 Air squat

Scaled:
Metcon: 20 min AMRAP
15 Russian swing 16/12
20 Sit up
100 Rope jump
* Every min start with 5 Air squat