Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Air squat
10 Scap push up
10 Supermen

Strength: 12 min EMOM
1: 10 One leg deadlift R
2: 10 One leg deadlift L
3: 15-10 Hand release push up
4: 15-10 V up

Body weight WOD: For time
20-18-16-14-12……6-4-2
Goblet squat / Air squat ( use a heavy bag)
1-2-3-4-5-6-7-8-9-10
Burpee broad jump

Scaled:
Body weight WOD:
18-16-14-12……6
Goblet squat / Air squat ( use a heavy bag)
1-2-3-4-5-6-7-8-9
Burpee broad jump

Weighted WOD: For time
20-18-16-14-12……6-4-2
Goblet squat
1-2-3-4-5-6-7-8-9-10
One arm devil press ( 2 reps is 1 each hand total of 55 reps)
Scaled:
Weighted WOD: For time
18-16-14-12……6
Goblet squat
1-2-3-4-5-6-7-8-9
One arm devil press ( 2 reps is 1 each hand total of 55 reps)