Warm up:
50 Rope jump/ Mountain climber
Then 2 rounds:
10 Air squat
10 Supermen
10 Press ( 5 each hand)

Strength: 10 min EMOM
Odd: 10 Weighted good morning
Even: 12 Bent over row ( 6 each hand)

Body weight WOD: 5 rounds for time
15 Jumping squat
15 Burpee
*Every minute do 5 V up

Scaled:
Body weight WOD: 5 rounds for time
10 Jumping squat
10 Burpee
*Every minute do 3 V up/ Sit up

Weighted WOD: 5 rounds for time
15 Thrusters
15 Burpee
*Every minute do 5 V up

Scaled:
Weighted WOD: 5 rounds for time
10 Thrusters
10 Burpee
*Every minute do 3 V up / Sit up