Strength: Every 90 seconds for 5 sets
16 Half kneeling press (8 each hand)

Body weight WOD: 16 min EMOM
1: 20 Air squat
2: 15 V up

Scaled:
Body weight WOD: 16 min EMOM
1: 14 Air squat
2: 10 Sit up

Weighted WOD: 16 min EMOM
1: 20 Swing
2: 15 V up

Scaled:
Weighted WOD: 16 min EMOM
1: 14 Swing
2: 10 Sit up