Strength:
Every 90 seconds for 5 sets
14 Chest press (7 each hand)

Body weight WOD: For time
Buy in: 100 Double unders
Then
3 rounds of:
40 Sit up
20 Burpee
10 Handstand push up
Then
Buy out: 100 Double unders

Scaled Body weight WOD: For time
Buy in: 200 Rope jump/100 Jumping jacks
Then
3 rounds of:
28 Sit up
14 Burpee
10 Push up
Then
Buy out: 200 Rope jump/100 Jumping jacks

Metcon: For time
Buy in: 100 Double unders
Then
3 rounds of:
40 Sit up
20 Burpee
20 Push press ( 10 each hand)
Then
Buy out: 100 Double unders

Scaled: Metcon: For time
Buy in: 100 Double unders
Then
3 rounds of:
28 Sit up
14 Burpee
14 Push press (7 each hand)
Then
Buy out: 100 Double unders