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

Strength: 12 min EMOM
1: 8 Z press R
2: 8 Z press L
3: 30-45 sec Supermen hold

Body weight WOD: 10 rounds of
40 Seconds of max broad jump
20 Second rest
40 Seconds of max sit up
20 Second rest

Scaled:
Body weight WOD: 7 rounds
40 Seconds of max broad jump
20 Second rest
40 Seconds of max sit up
20 Second rest

Weighted WOD: 10 rounds of
40 Seconds of max swing
20 Second rest
40 Seconds of max sit up
20 Second rest

Scaled:
Weighted WOD: 7 rounds of
40 Seconds of max swing
20 Second rest
40 Seconds of max sit up
20 Second rest