Skill

2 cycles of  a standard 8 round Tabata interval rotating through each movement . You will do each movement 4 times total.
(16 Intervals-8 Minutes Total )

Superman Hold
Active Squat Hold
Hollow Body Hold
Rest

e.g.

0:00-0:20 Superman

0:30-0:50 Squat

1:00-1:20 Hollow

1:30-1:50 Rest

-Repeat 3 more times!

WOD

3 Rounds for Time

400M run
21 Push-Ups
12 Hang Power Cleans 155/105lbs

Off Ramp WOD

3 Rounds for Time

400M run
21 Push-Ups
12 Hang Power Cleans