Strength

Tabata 1

 Ring Dip Hold (at the top)
 Hollow Rocks

Tabata 2

 Ring Dip Hold (at the bottom)
 Supermans

Tabata 3

 GHD Sit Ups

WOD

4 Rounds for Time

 25 Sit Ups
 20 Double-Unders
 10 Dumbbell Squats (22.5/17.5 kg)