Strength:

EMOM x 12 min
1: 10 Bulgarian Split Squat R
2: 10 Bulgarian Split Squat L
3: 45 Sec Plank

Advanced: EMOM x 12 min
1: 10 Weighted Pistol R
2: 10 Weighted Pistol L
3: 45 Sec Plank

Metcon: 4 Rounds of 3 min work, 1 min rest
20 Alternating Dumbbell Snatch
6 Dumbbell Lungester (2 lunges R+L, 1 Thruster)
Max Double Unders

Scaled: 4 Rounds of 3 min work, 1 min rest
14 Alternating Dumbbell Snatch
4 Dumbbell Lungester (2 lunges R+L, 1 Thruster)
100 Jump rope