WARM UP:
9:00min EMOM
Min 1: :45 sec row
Min 2:  12 PVC OHS
Min 3:  3 Wall walks
SKILL:
POST WOD
Tabata ( :20/:10 )
2 Rounds of Each    ( 4:00 )
Hanging knee tuck hold
Leg raises on ground
Plank ( push up position )
Alt knee to elbow ( push up position )
WOD:
3 RFT
500m Row
10 BSQ ( 135/95 )
10 Hang Power Cleans
10 FSQ
10 Push press
10 OHSQ