Warm up:
50 Rope jump or mountain climber
Then 2 rounds:
10 Squat Rotation
10 Scap push up
10 Lunges

Strength:
Strict Handstand Push Up Progression
10 min EMOM:
Odd: 5 Strict HSPU (regular/eccentric/chair/pike)
Even: 30-45 sec Hollow Hold

Bodyweight WOD:
E3MOM For 5 rounds
50 Double Unders
20 Lunges
20 Hollow Rocks
*Rest until the end of time if you finish

Scaled:
E3MOM For 5 rounds
100 Jump Rope/Jumping Jacks
15 Lunges
15 Hollow Rocks

Weighted WOD:
E3MOM For 5 rounds
50 Double Unders
20 Overhead Lunges
20 Hollow Rocks

Scaled:
E3MOM For 5 rounds
50 Double Unders
15 Weighted Lunges
15 Hollow Rocks