Gari

Strength:
Front Squat 4 x 5, add weight
20 Hollow Rocks between each set

Metcon: EMOM 15 min
1) 20 V Ups
2) 10 Thruster 42.5\30
3) 10 Burpee Over the bar

Scaled: EMOM 15 min
1) 15-20 Tuck Ups
2) 8-10 Kb Thrusters
3) 8-10 Burpee