Warm up:
50 rope jump/ Mountain climber
Then 2 rounds:
10 Samson stretch
10 Warm push up
10 Sit up

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

Body weight WOD: 3 rounds for time
100 Double unders/ Jumping jacks
30 Hand release push up
30 Lunges

Scaled:
Body weight WOD: 3 rounds for time
200 rope jump
20 Push up
20 Lunges

Weighted WOD: 3 rounds for time
100 Double unders/ Jumping jacks
30 Hand release push up
30 One hand overhead lunges

Scaled:
Weighted WOD: 3 rounds for time
200 rope jump
20 Push up
20 Lunges