Warm up:
50 Rope jump/ Mountain climber
Then 2 rounds:
10 Samason stretch
10 sit up
10 Press ( 5 each hand)

Strength: 12 min EMOM
1: 10 Bent over row R
2: 10 Bent over row L
3: 30-45 sec Hollow hold

Body weight WOD: 5 rounds for time
12 Knees to chest jump
12 Box hand stand push up
20 V up
50 Double unders/ 50 Jumping jacks

Scaled:
Body weight WOD: 5 rounds for time
8 Knees to chest jump
8 Push up
15 Sit up
50 Double unders/ 50 Jumping jacks

Weighted WOD: 5 rounds for time
16 Clean&Jerk ( 8 each hand)
20 V up
50 Double unders/ 50 Jumping jacks

Scaled:
Weighted WOD: 5 rounds for time
10 Clean&Jerk ( 8 each hand)
15 Sit up
150 rope jump