Warm up:
50 Rope jump/ Mountain climber
Then 2 rounds:
10 Good morning
10 Cossack squat
10 V up

Strength: 12 min EMOM
1: 10 One leg deadlift R
2: 10 One leg deadlift L
3: 30-45 Hollow hold

Body weight WOD: 10 rounds for time
50 Mountain climber
10 Push up
15 Goblet squat (use a heavy object)/ Air squat

Scaled:
Body weight WOD: 10 rounds for time
50 Mountain climber
7 Push up
10 Goblet squat (use a heavy object)/ Air squat

Weighted WOD: 10 rounds for time
50 Mountain climber
10 Push up
15 Goblet squat

Scaled:
Weighted WOD: 10 rounds for time
50 Mountain climber
7 Push up
10 Goblet squat