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Friday October 31

General Warm Up Dynamic Warm Up Deadlift 3x3, last 1 at 75% AMRAP 12 3 GTO (95/65) 6 Goblet Squat (24/16) 12 Lunges (24/16) 24 DU Cash Out: Hollow Body Hold/L-Sit 4x20 sec, Bent Over Row 3x5

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Friday October 24

General Warm Up Dynamic Warm Up Deadlift 5x3, last 3 at 80% 3 Rounds, AMRAP 3 3 GTO (95/65) 6 Push Ups 9 T2B Rest 1 min Cash Out: Plank 30 on 10 off x4, Bent Over Row 3x5

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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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