Tabata squats holding a plate
Weighted dip 3-3-3-3 reps

Men use 20 kg. plate
Women use 15 kg. plate

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Scaling this WOD:

The Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. The intent is high intensity and consistency. Try not to deviate more than 1-2 reps among rounds. Focus on full range of motion, and a challenging weight for each set of dips.

Run 800 m