Warm Up:
50 Double Unders/Jumping Jacks/100 Jump Rope
2 rounds
10 Press
10 Hollow rocks
10 Superman

Strength: EMOM 10 min
10 weighted good morning
30- 45 sec weighted plank

Metcon: 16 min AMRAP
50 DU
12 Push Press
20 Overhead Lunges

Scaled: 16 min AMRAP
50 Jumping jacks/100 Jump Rope
8 Push Press
20 weighted Lunges

Body weight WOD: 16 min AMRAP
50 DU
12 HSPU
20 Lunges

Scaled: 16 min AMRAP
50 Jumping jacks/100 jump rope
8 HSPU
14 Lunges