Strength: 12 min EMOM
1: 10 Bulgarian split squat L
2: 10 Bulgarian split squat R
3: 50% Dips
4: 30-35 sec Hollow

Metcon: 20 min AMRAP
400 m Run
Max pull up unbroken
20 Turkish sit up 10/5
*Your score is the sun of all rounds and pull up

Scaled:
Metcon: 20 min AMRAP
400 m Run/ Row
12 Ring row
15 Sit up