Conditioning Strength

 Tabata - ABMAT Sit ups
 Rest 2 minutes
 Tabata - Bicycle Crunches

Rx Strength

 Tabata - GHD Sit ups
 Rest 2 minutes
 Tabata - Bicycle Crunches

Conditioning WOD

Four sets for max reps of:

 60 seconds of Rowing (for calories)
 Rest 60 seconds
 60 seconds of Plank
 Rest 60 seconds
 60 seconds of Ring Rows
 Rest 60 seconds
 60 seconds of Push-Ups
 Rest 60 seconds

Rx WOD

Four sets for max reps of:

 60 seconds of Rowing (for calories)
 Rest 60 seconds
 60 seconds of Weighted Plank (45/25 lbs)
 Rest 60 seconds
 60 seconds of Strict Pull-Ups (any grip)
 Rest 60 seconds
 60 seconds of Push-Ups
 Rest 60 seconds