Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Air squat
10 Sit up
10 Push up

Strength: 10 min EMON
Odd: 10 Z press ( 5 each arm)
Even: 30-45 sec hollow hold

Body weight WOD: 4 rounds of 5 min work
Round 1: first 5 minutes
14 Step up
50 Double unders/ Jumping jacks
Round 2: 5-10 minutes
14 High jumps
50 Double unders/ Jumping jacks
Round 3: 10-15 minutes
14 Step up
50 Double unders
Round 4: 15-20 minutes
14 High jumps
50 Double unders/ Jumping jacks
* 5 min to do max rounds of the same 2 movements, change movements every 5 minutes
* Your score is the sum of all rounds, continue the new round where you finish the previous round

Scaled:
Body weight WOD: 4 rounds of 5 min work
Round 1: first 5 minutes
10 Step up
100 Rope jump/ 50 Jumping jacks
Round 2: 5-10 minutes
10 High jumps
100 Rope jump/ 50 Jumping jacks
Round 3: 10-15 minutes
10 Step up
100 Rope jump/ 50 Jumping jacks
Round 4: 15-20 minutes
10 High jumps
100 Rope jump/ 50 Jumping jacks
* 5 min to do max rounds of the same 2 movements, change movements every 5 minutes * Your score is the sum of all rounds, continue the new round where you finish the previous round

Weighted WOD: 4 rounds of 5 min work
Round 1: first 5 minutes
14 Weighted step up
50 Double unders
Round 2: 5-10 minutes
14 Swing
50 Double unders
Round 3: 10-15 minutes
14 Weighted step up
50 Double unders
Round 2: 15 -20 minutes
14 Swing
50 Double unders
* 5 min to do max rounds of the same 2 movements, change movements every 5 minutes
* Your score is the sum of all rounds, continue the new round where you finish the previous round

Scaled:
Weighted WOD: 4 rounds of 5 min work
Round 1: first 5 minutes
10 Weighted step up
100 rope jump
Round 2: 5-10 minutes
10 Swing
100 rope jump
Round 3: 10-15 minutes
10 Weighted step up
100 rope jump
Round 2: 15 -20 minutes
10 Swing
100 rope jump
* 5 min to do max rounds of the same 2 movements, change movements every 5 minutes
* Your score is the sum of all rounds, continue the new round where you finish the previous round