Warm up:
50 Rope jump/ Mountain climber
Then 2 rounds:
10 Supermen
10 Floor Press
10 Tuck ups

Strength: 12 min EMOM
1: 10 Pullover
2: Bench press R
3: Bench press L

Body weight WOD: 4 rounds for time
15 Burpee over the weight
20 Squat jump
10 Push up

Scaled:
Body weight WOD: 4 rounds for time
12 Burpee over the weight
15 Squat jump/ Air squat
6 Push up

Weighted WOD: 4 rounds for time
15 Burpee over the weight
20 Hang squat clean
10 Shoulder to overhead

Scaled:
Weighted WOD: 4 rounds for time
12 Burpee over the weight
15 Hang squat clean
6 Shoulder to overhead