Warm Up:
50 Double Unders/Jumping Jacks/100 Jump Rope
2 rounds
10 Air Squat
10 Floor Press
10 Superman

Strength: EMOM 12 min
1:30-45 sec Weighted squat Hold at parallel
2: 10 bent over row R
3: 10 bent over row L

Metcon: For time
21-18-15-12-9-6-3
Thrusters
V Ups

Scaled: For time
18-15-12-9-6-3
Thrusters
V Ups/Tuck Ups

Body weight WOD: For time
21-18-15-12-9-6-3
Squat Jumps
V Ups

Scaled:For time
18-15-12-9-6-3
Squat Jumps
V Ups/Tuck Ups