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Monday September 22

General Warm Up Dynamic Warm Up Squat 5x5, last 3 at 75% AMRAP 12 1,000m Row 90 WB 50 DU 10 C2B Cash Out: Bench 3x6, Dips 3x8

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Friday September 19

General Warm Up Dynamic Warm Up Deadlift 4x5, last 2 at 65% AMRAP 15 4 HSPU 8 V-Ups 12 Burpees Cash Out: 3x10 Hollow Body Rocks, 2xAMRAP 1 DU

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Wednesday September 17

General Warm Up Clean Progression EMOM 12 2 Clean + 1 Jerk 15-12-9 T2B Lunges (24/16) 200m Cash Out: Good Mornings 3x5, Lunges 3x5

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