Warm up:
50 Rope jump/ Mountain climber
General warm up
Then 2 rounds:
5 Inch worm
10 Samson stretch
10 Push up

Every 2 min for 4 rounds
10 Hollow rock
10 V up
10 Tuck up
10 sec Hollow hold

Body weight WOD: 20 min AMRAP
20 Lunges
20 Push up
20 High jumps
50 Double unders/ Mountain climber

Scaled:
Body weight WOD:
14 Lunges
14 Push up
14 High jumps
100 Rope jump/ 50 Mountain climber

Weighted WOD: 20 min AMRAP
20 Weighted lunges
20 Push up
20 Sumo deadlift high pull
50 Double unders/ Jumping jacks

Scaled:
Weighted WOD: 20 min AMRAP
14 Weighted lunges
14 Push up
14 Sumo deadlift high pull
100 Rope jump/ 50 jumping jacks