WOD
4 RFT
sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/20

Post WOD abs
5 rounds
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core