Warm up:
50 Rope jump/ Mountain climber
Then 2 rounds:
10 Push up ( 2 each position: regular, wide, narrow, right hand forward, left hand forward)
10 sit up
10 Air squat

Strength: 12 min EMOM
1: 10 Bent over row R
2: 10 Bent over row L
3: 30-45 sec Supermen hold

Body weight WOD: 20 min AMRAP
10 Air squat
15 Push up
20 V up

Scaled:
Body weight WOD: 20 min AMRAP
7 Air squat
10 Push up
14 Tuck up/Sit up

Weighted WOD: 20 min AMRAP
10 Thrusters
15 Push up
20 V up

Scaled:
Weighted WOD: 20 min AMRAP
7 Thrusters
10 Push up
14 Tuck up/Sit up