Warm up:
50 Rope jump/ Mountain climber
2 Rounds of:
10 Scap push up
10 Cat & camel
10 Hollow rock

Strength:
12 min EMOM:
1: 12 Chair dips
2: 12 Gorilla row

Body weight WOD: 16 min AMRAP
8 Handstand push up
24 V up
36 Mountain climber

Scaled: 16 min AMRAP
6 Handstand push up
16 V up
24 Mountain climber

Weighted WOD: 16 min AMRAP
12 Push press
24 V up
36 Mountain climber

Scaled: 16 min AMRAP
8 Push press
16 V up
24 Mountain climber