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Friday March 27

General Warm Up Dynamic Warm Up Deadlift 4x3, last 1 at 90% AMRAP 12 10 GTO (75/45) 20 Sit Ups 30 DU Cash Out: Pull Ups 5x5, Band Pulls 3x10

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Monday March 23

General Warm Up Dynamic Warm Up Squat 4x3, last 1 at 90% AMRAP 3 (x3) 5 Cleans (115/75) 10 Burpees Rest 1 min Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Friday March 20

General Warm Up Dynamic Warm Up Deadlift 3x3, last 1 at 75% PWOD, AMRAP 12, alt movements 10 GTO (75/45) 10 Thrusters (75/45) 30 DU Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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