Warm-up
2 rounds of:
45 second wall-sit
10 alt. knees to bottom of squat
10 RDLs
10 cossack squats
10 large arm circles forward + 10 backward

Minimal Equipment WOD

A) 10 rounds for time of:
4 alternating pistols
8 down ups
12 american kb swings

B) 2 sets for quality of:
1) Bulgarian split squat drop set:
10 goblet bulgarian split squats + 10 second hold at bottom of bulgarian split squat + 10 unweighted bulgarian split squats + 10 second hold at bottom of bulgarian split squat . Rest and repeat with the other leg.
2) 15 arnold presses per arm
3) 15 lat pullovers or 7-10 strict pullups

Bodyweight WOD

A) 1 round of:
20 down up broad jumps
30 backpack hang squat cleans
40 situps
Rest 90 seconds
2 rounds of:
10 down up broad jump
15 backpack hang squat cleans
20 situps
Rest 90 seconds
3 rounds of:
7 down up broad jumps
10 backpack hang squat cleans
13 situps
*25 minute cap
*If using a heavier object or db for the cleans, then you can scale down the reps of hang squat cleans to the same as the down up broad jumps, so 1 set of 20, then 2 sets of 10, then 3 sets of 7

B) 2 sets of:
7’s of bicep curls: Do 7 reps from full extension to half way up, then 7 reps from half way up to all the way up, then 7 full bicep curls.
20 hollow rocks