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Friday January 30

General Warm Up Dynamic Warm Up Deadlift 6x5, last 1 at top weight 5 RFT 6 Burpee Pull Ups 6 KB Swings (32/24) 6 Thrusters (95/65) 6 T2B 6 Lunges (95/65) Cash Out: GHD Plank x 30 sec, Band Pull 3x10

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Friday January 2

General Warm Up Dynamic Warm Up Deadlift 5x3, last 2 at 75% "DG" AMRAP 10 8 T2B 8 Thrusters (95/65) 12 Lunges (95/65) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Friday December 19

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% 1,000m Row 50 DU 40 KB Swings (24/16) 30 T2B 20 Lunges (45/25) 10 Clean (135/95) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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