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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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Tuesday July 15

General Warm Up Dynamic Warm Up Press 4x3, last set at 90% AMRAP 10 8 V-Ups 8 STO (95/65) 8 Jumping Lunges Cash Out: Ring Rows 4x10, Split Squat 3x6

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Friday July 11

General Warm Up Dynamic Warm Up Deadlift 3x3, last set at 75% AMRAP 12 20 Double Unders 15 Wall Balls Hang Snatch (75/45) Cash Out: Pull Ups 5x4, Hollow Body Hold 3x30 sec

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