Warm up:
50 Rope jump/ Mountain climber
2 Rounds of:
10 Air squat
10 Press
10 Sit up

Strength: 12 min EMOM:
1: 30-45 Squat hold at the bottom
2: 30-45 sec Hollow hold

Body weight WOD: 5 rounds for time
30 High jump
15 Hand release push up

Scaled:
Body weight WOD: 5 rounds for time
20 High jump
10 Hand release push up

Weighted WOD: 5 rounds for time
30 Sumo deadlift high pull
15 Hand release push up

Scaled:
Weighted WOD: 5 rounds for time
20 Sumo deadlift high pull
10 Hand release push up