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Friday February 27

General Warm Up Dynamic Warm Up Deadlift 4x5, last 1 at 80% 4 RFT 250m Row 5 BW DL 10 T2B 15 Box Jumps (24/20) Cash Out: Pull Ups 4x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Friday February 20

General Warm Up Dynamic Warm Up Deadlift 5x5, last 1 at 70% AMRAP 12 20 DU 15 GTO (75/45) 10 Lunges (75/45) Cash Out: Pull Ups 4x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Wednesday February 18

General Warm Up Clean Progression Clean, every 90 seconds for 10 rounds 1 Hang Power Clean, 1 Front Squat, 1 Clean 1,000m Row 90 WB (20/14) 60 DU 30 T2B 12 Min Cap! Cash Out: Good Morning 3x8, GHD Plank 3x25 sec

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