Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Warrior squat
10 Sit up
10 Press

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

Body weight WOD: Every 3 min for 5 rounds
10 Squat jump
50 Jumping jack
*Rest 1 min between rounds
*Your score is the sum of all rounds, continue your rounds.

Scaled:
Body weight WOD: Every 3 min for 5 rounds
10 Squat jump
50 Jumping jack
*Rest 1 min between rounds
*Your score is the sum of all rounds, continue your rounds.

Weighted WOD: Every 3 min for 5 rounds
10 Ground to overhead (5 each hand)
50 Jumping jack
*Rest 1 min between rounds
*Your score is the sum of all rounds, continue your rounds.

Scaled:
Weighted WOD: Every 3 min for 5 rounds
8 Ground to overhead (4 each hand)
35 Jumping jack
*Rest 1 min between rounds
*Your score is the sum of all rounds, continue your rounds.