Warm up:
2 Minutes rope jump/ Mountain climber
Then 2 rounds:
10 Air squat
10 Good morning
10 Inch worm

Strength: Every 2 min for 4 rounds
10 Hollow rock
10 V up
10 Tuck up
10 sec Hollow hold

Body weight WOD: 20 min EMOM
1: Max air squat
2: Max sit up
3: Max Burpee
4: Max Deadlift (use any object)
5: Rest 1 min
* Your score is the sum of all reps

Scaled:
Body weight WOD: 20 min of 40 sec work 20 sec rest
1: Max air squat
2: Max sit up
3: Max Burpee
4: Max Deadlift (use any object)
5: Rest 1 min
* Your score is the sum of all reps

Weighted WOD: 20 min EMOM
1: Max air squat
2: Max sit up
3: Max Burpee
4: Max Deadlift
5: Rest 1 min
* Your score is the sum of all reps

Scaled:
Weighted WOD: 20 min of 40 sec work 20 sec rest
1: Max air squat
2: Max sit up
3: Max Burpee
4: Max Deadlift
5: Rest 1 min
* Your score is the sum of all reps