Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Air squat
10 Sit up
10 Push up ( 2 reps each variation)

Strength: 10 min EMOM
1: 30-45 sec Weighted pause squat
2: 5-10 Pause push up (stop for 5 sec)

Body weight WOD: 5 rounds of 3 min work 1 min rest
5 Box push up
10 Jumping lunges
10 V up
* Your score is your total rounds
* Start a new round where you finish the previous round.

Scaled:
Body weight WOD: 5 rounds of 3 min work 1 min rest
5 Push up
6 Lunges
6 V up
* Your score is your total rounds
* Start a new round where you finish the previous round.

Weighted WOD: 5 rounds of 3 min work 1 min rest
10 Push press
10 Jumping lunges
10 V up
* Your score is your total rounds
* Start a new round where you finish the previous round.

Scaled:
Weighted WOD: 5 rounds of 3 min work 1 min rest
6 Push press
6 Lunges
6 V up
* Your score is your total rounds
* Start a new round where you finish the previous round.