Warm up:
50 Rope jump/ Mountain climber
Then 2 rounds:
10 Windmill stretch
10 Squat jump
10 Supermen

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

Body weight WOD: 4 for time
100 Double unders/ mountain climber
20 High jumps
100 Mountain climber
20 Air squat

Scaled:
Body weight WOD:
200 Rope jump
14 High jumps
70 Mountain climber
14 Air squat

Weighted WOD: 4 for time
100 Double unders/ mountain climber
20 Clean & jerk (10 each hand)
100 Mountain climber
20 Goblet squat

Scaled:
Weighted WOD: 4 for time
200 Rope jump
14 Clean & jerk (7 each hand)
70 Mountain climber
14 Goblet squat/ Air squat