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Friday January 30

General Warm Up Dynamic Warm Up Deadlift 6x5, last 1 at top weight 5 RFT 6 Burpee Pull Ups 6 KB Swings (32/24) 6 Thrusters (95/65) 6 T2B 6 Lunges (95/65) Cash Out: GHD Plank x 30 sec, Band Pull 3x10

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Monday January 26

General Warm Up Dynamic Warm Up Squat 7x5, last 3 at top weight Every 2:00, for a total of four sets, complete the following as quickly as possible: 3 Hang Cleans 6 Burpees 50 DU Cash Out: Bench 3x8, Ring Row 3x10, V-Ups 3x15

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Tuesday January 6

Tuesday January 2: General Warm Up Dynamic Warm Up Front Squat 6x2, last 3 at 90% 4 Sets 2 min on, 1 min off 5 Burpees 5 Clean (135/95) Cash Out: Bench 3x5, Ring Row 3x10

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