Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Samson stretch
10 Press
10 Fire hydrant (each side)

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

Body weight WOD: For time
21-15-9-15-21
Burpee
Lunges
50 Double unders/ Jumping jacks after each round

Scaled:
Body weight WOD: For time
21-15-9-15
Burpee
Overhead weighted lunges
100 Rope jump/ Jumping jacks after each round

Weighted WOD: For time
21-15-9-15-21
Burpee
Overhead weighted lunges
50 Double unders/ Jumping jacks after each round

Scaled:
Weighted WOD: For time
21-15-9-15
Burpee
Overhead weighted lunges
100 Rope jump/ Jumping jacks after each round