Tabata:

4 Exercises 2 Fun and 2 Hate

20 sec work 10 sec rest x 8  (1 Fun+1 hate)

2 Min Rest

20 sec work 10 sec rest x 8 (1 Fun+1 hate) 

EMOM: 4 Rounds

1min - 3 Heavy Deadlift 85-90%

2min - 6-10 Burpee over bar

3min - 20 Du/40 SU

4min - 12-20 Alt V-ups

5min - Rest