Strength

Tabata 1

 GHD Sit ups
 Planks

Tabata 2

 Weighted V ups
 Hollow Hold

Tabata 3:

 Side Plank
 (Switch Sides)

WOD

3 Rounds for Time

 20 Dumbbell Snatches (17.5/12.5 kg)
 15 Burpee Box Jumps
 10 Handstand Push Ups