Warm up:
50 Rope jump/ Mountain climber
Then 2 rounds:
10 Samson stretch
10 Sit up
10 Press

Strength: Every 90 seconds for 5 rounds
10 Bulgarian split squat ( 5 each hand)
Add weight if possible

Body weight WOD: 20 min AMRAP
5 Handstand push up
15 Burpee
25 High jumps
35 Sit up

Scaled:
Body weight WOD: 20 min AMRAP
5 Push up
10 Burpee
18 Swing
25 Sit up High jumps

Weighted WOD: 20 min AMRAP
5 Handstand push up
15 Burpee
25 Swing
35 Sit up

Scaled:
Weighted WOD: 20 min AMRAP
10 Press (5 each hand)
10 Burpee
18 Swing
25 Sit up