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Tuesday September 30

General Warm Up Dynamic Warm Up Press 3x5, last 1 at 70% 3 RFT 7 Box Jumps (30/24) 5 DL (115/75) 3 STO (115/75) 400m Cash Out: Pull Ups 4x5, Sit Ups 3x25

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Friday September 26

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 at 75% 3 RFT 400m/500m Row 21 KB Swings (24/16) 12 Front Squats (95/65) Cash Out: GHD Sit Ups 3x15, 2x500m Row

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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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