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Friday September 19

General Warm Up Dynamic Warm Up Deadlift 4x5, last 2 at 65% AMRAP 15 4 HSPU 8 V-Ups 12 Burpees Cash Out: 3x10 Hollow Body Rocks, 2xAMRAP 1 DU

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Tuesday September 16

General Warm Up Dynamic Warm Up Press 4x5, last 2 at 65% AMRAP 5 5 STO (115/75) 7 DL (115/75) 9 Box Jumps (24/20) Rest 2 minutes AMRAP 5 5 STO (115/75) 7 DL (115/75) 9 Box Jumps (24/20) Cash Out: Pull Ups 4x5, Plank 3x45 sec

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Friday September 12

General Warm Up Dynamic Warm Up Deadlift 6x2, last 3 at 90% AMRAP 12 3 DL (95/65) 6 Hang Clean (95/65) 12 WB (20/14) 24 DU Cash Out: GHD Sit Ups 3x15, 2x 1 min on 1 min off Row Skills/Drills: Muscle Clean from Hip: 5x3

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