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Tuesday November 25

Classes at 6am, 12pm, 4:30pm, 5:30pm, 6:30pm General Warm Up Dynamic Warm Up Press 3x2, last set at 85% AMRAP 10 5 Thrusters (115/75) 10 Box Jumps 25 DU Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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Saturday November 22

Classes at 9am and 10:30am General Warm Up Clean Progression Clean Every 90sec for 15 min 1 Hang Clean + 1 FS + 1 Clean Partner WOD, AMRAP 20 In teams of 2 alternate whole rounds 10 T2B 10 GTO (75/45) 10 Box Jumps (24/20) Cash Out: Mobility

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Friday November 21

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% AMRAP 15 250m Row 10 HRPU 5 BW DL 1 Rope Climb or 7 Pull Ups Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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