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Tuesday April 7

General Warm Up Dynamic Warm Up Press 5x2, last 3 sets at 90% 10 RFT 5 C2B Pull Ups 10 Burpees Cash Out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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Friday April 3

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% 500m Row/400m 40 WB (20/14) 30 T2B 20 Burpees 10 Power Cleans (135/95) Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Monday March 30

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% Every 2 min for 4 Rounds 10 Burpees over Bar 3 Squat Cleans (115/75) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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