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Friday March 13

General Warm Up Dynamic Warm Up Deadlift 5x3, last 3 at 80% EMOM 12 1 - 15 WB (20/14) 2 - 10 C2B 3 - 30 DU Cash Out: Band Pulls 3x10, GHD Sit Ups 3x15

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Monday February 23

General Warm Up Dynamic Warm Up Squat 4x5, last 1 at 80% Every 2 min for 5 Rounds 20 DU 15 WB (20/14) 10 KB Swings (24/16) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Monday December 22

General Warm Up Dynamic Warm Up Front Squat 7x2, Last 4 at 85% AMRAP 8 10 Thrusters (95/65) 15 KB Swings (24/16) 20 Box Jumps (24/20) Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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