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Strength:

4 Alternating Rounds of Tabata (20 Sec work 10 Sec rest) with the following:

Sit Ups,  Right Plank,  Bicycle, Left Plank, Toes 2 Bar, Plank

WOD:

The Chief

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.