Warm Up:
50 Double Unders/Jumping Jacks/100 Jump Rope
2 rounds
10 Air Squat
10 Lunges
10 Scap Push Ups

Strength: EMOM 12 min
10 Push Up (pause 2sec at lowest position)
15-20 Hollow rocks
30-40 sec Superman Hold

Metcon: EMOM 20 min
Max Jumping Lunges
Max Burpees
Max Squat Jumps
Max Sit Ups

Scaled: EMOM 20 min
Max Lunges
Max Burpees
Max Air Squat
Max Sit Ups