Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Lunges
10 Spider men walk
10 Press ( 5 each hand)

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

Body weight WOD: 4 rounds of max reps every minute
1: Max push up
2: Max Sit up
3: Max Air squat
4: Max mountain climber
5: 1 Minute rest

Scaled:
Body weight WOD: 4 rounds of max reps for 40 seconds every minute
1: Max push up
2: Max Sit up
3: Max Air squat
4: Max mountain climber
5: 1 Minute rest

Weighted WOD: 4 rounds of max reps every minute
1: Max push up
2: Max Sit up
3: Max Push press
4: Max mountain climber
5: 1 Minute rest

Scaled:
Weighted WOD:4 rounds of max reps for 40 seconds every minute
1: Max push up
2: Max Sit up
3: Max Push press
4: Max mountain climber
5: 1 Minute rest