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

Strength: 12 min EMOM
Odd: 12 Dips
Even: 20 sec Hollow hold 10 hollow rocks

Body weight WOD: 20 min AMRAP
10 Diamond push up
20 Lunges
50 Double unders/ 50 jumping jacks

Scaled:
Body weight WOD: 20 min AMRAP
7 Push up
14 Lunges
100 Rope jump

Weighted WOD: 20 min AMRAP
10 Floor prsss ( 5 each hand)
20 Deadlift
50 Double unders/ 50 jumping jacks

Scaled: 20 min AMRAP
6 Floor prsss ( 3 each hand)
14 Deadlift
100 rope jump