Strength: EMOM 12min
1: 10 Pike Push Ups
2: 40sec Hollow Hold
3: 15 Supermans

Metcon: 4 Rounds For Time
50 Double Unders / 150 Rope Jump
12 Hand Release Push Ups
16 Overhead Squat 22.5/15 (8 each)

Scaled: 4 Rounds For Time
100 Jump Rope
10 Knees HR Push Ups
16 Jump Squat