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Tuesday October 21

General Warm Up Dynamic Warm Up Press 5x3, last 3 at 80% For Time: 500m Row 25 Box Jumps (24/20) 20 Lunges 15 STO (115/75) 20 Lunges 25 Box Jumps (24/20) 500m Row Cash Out: Pull Ups 4x5, GHD Sit Ups 3x15

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Saturday October 18

General Warm Up Clean Progression Clean Every 90 sec for 15 min Hip + Above Knee + Below Knee AMRAP 20 3 Thrusters (115/75) 6 Burpees over Bar 12 Cal Row 24 DU Cash Out: Mobility

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Friday October 17

General Warm Up Dynamic Warm Up Deadlift 4x5, last 1 at 80% 4 RFT 3 Deadlift (135/95) 3 Hang Clean (135/95) 3 STO (135/95) 200m Cash Out: ME 500m Row

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