Skill

Tabata Support Hold
Tabata Hollow Rock
Tabata Plank Hold

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

Run 800M
30 Push-Ups
30 Hang Power Cleans 135/95lbs
30 Push-Ups
Run 800M

Workout notes: Make a strong effort during the bookends of this workout and get right into the push-ups when you come back from the run.  Break up the work into sets if you need to and don’t be tied to your numbers as the workout increases in difficulty.