Strength: E2MOM*8 min
16 Z-press (8 each hand)
*Plank in the remaining time

Metcon: EMOM 20 min
1: 40 Double unders/80 Jump rope
2: 10 Strict Hand Stand Push Ups
3: 20 Hang Dumbbell Snatch
4: Rest

Body weight version:
1: 40 Line hops
2: Box/Pike push ups
3: 20 Cossack squat (total)
4: Rest