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Tuesday November 11

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% For Time: 1000m Row 40 KB Swings 30 Box Jumps 20 Lunges (95/65) 10 STO (95/65) Cash Out:Bench 3x5, Dips 3x6, Ring Row 3x10

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Monday September 29

General Warm Up Dynamic Warm Up Squat 3x5, last 1 at 70% AMRAP 7, 3, 3, 6, 6, 9… Front Squats (95/65) C2B Pull Ups Cash Out: Bench 3x6, Dips 3x8

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Monday September 15

Monday September 15: General Warm Up Dynamic Warm Up Squat 4x5, last 2 at 65% 5 FS (135/95) 20 Pull Ups 4 FS (135/95) 15 Pull Ups 3 FS (135/95) 10 Pull Ups 2 FS (135/95) 5 Pull Ups 1 FS (135/95) Cash Out: Bench 3x6, Dips 3x8

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