This first WOD isn’t crazy hard, just a bit mental. If you don’t have a wreck bag, you can substitute DBs or KBs. I did it in the front rack position but you could also do OH DB holds or holding the weights by your sides. Basically, just weighted walking lunges for 50 feet. The Tabata was not a mash, so it for 4 rounds of each before switching. Keep the weights lighter than you think you need as it’ll get tiring. 

Push Ups —->  Knee Push Ups
Abmats —-> Sit Ups
Front Rack Wreck Bag Walking Lunges  —-> Weighted (or unweighted) walking lunges in whatever position is best for you
Tricep Push Downs —-> Tricep Kick Backs