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

Strength: 5 rounds of 90 sec work
16 Z Press (8 each side)

Metcon: 5 rounds of 3 min work
30 Double unders
20 swing
10 Burpees over the object
Rest 1 min between rounds

Scaled: 5 rounds of 3 min work
30 Jumping jacks/60 Jump Rope
15 Swing
7 Burpees over the object
Rest 1 min between rounds

Body weight WOD: 5 rounds of 3 min work
30 DU
20 Broad jump
10 Burpees over the object
Rest 1 min between rounds

Scaled: 5 rounds of 3 min work
30 Jumping jacks/60 Jump Rope
15 Broad jump
7 Burpees over the object
Rest 1 min between rounds