Strength:
Front Rack Lunges
4X16 (8each)
30sec Side Plank (each side) between sets

Metcon: E2.5MOM for 7 rounds
200 m Run
14 Bar Facing Burpee
*Rest if you finish

Scaled: E2.5MOM for 7 rounds
200 m run
8 Burpee
*Rest if you finish