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Tuesday July 29

General Warm Up Dynamic Warm Up Press 5x2, Last 3 at 90% 500m Row 3 RFT 20 Pull Ups 15 STO (75/45) 10 Thrusters (75/45) 500m Row Cash Out: Good Mornings 3x6, Ring Rows 4x10

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Monday July 28

General Warm Up Dynamic Warm Up Squat 5x2, Last 3 at 90% AMRAP 5 5 FS (115/75) 20 DU Rest 2 Minutes AMRAP 5 5 FS (115/75) 20 DU Cash Out: Bench 3x8, GHD Sit Ups 3x15

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Friday July 25

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% AMRAP 12 1,000m Row 90 Slam Balls (15/10) 60 DU 30 C2B Cash Out: Pull Ups 5x5, Hollow Body Hold 2 sets - 30 on 30 off, 20 on 20 off, 10 on rest 90s sec

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