Strength: EMOM 12 min
8 Floor dumbbell press
5-10 Strict pull up
40 sec hollow hold

Metcon: 5 rounds of 3 min AMRAP
12 Hang dumbbell clean and jerk 22.5/15
8 Ring dips
Max burpee over the dumbbell in remaining time
*1 min rest after each round

Scaled: 5 rounds of 3 min AMRAP
12 Dumbbell shoulder to overhead
8 Dips from the box
Max burpee in remaining time
*1 min rest after