Strength

Tabata 1

 Shoulder Press (45/35 lbs)
 Bent Over Rows

Tabata 2

 Ring Rows
 Hollow Hold

Tabata 3

 Dips
 Lat Pull Downs

WOD

5 Rounds for Time

 15 Box Jumps
 15 Dumbbell Snatches (22.5/15 kg)