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Saturday December 20

General Warm Up Clean Progression Clean EMOM 12 2 Reps, up to 70% 6 RFT 5 GTO (135/95) 10 Burpees over Bar 25 DU 1 Rope Climb Cash Out: Mobility

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Monday December 1

General Warm Up Dynamic Warm Up Squat 20 min to est 1 RM For Time: 25 Cal Row 30 WB (20/14) 50 DU 30 KB Swings (24/16) 25 Cal Row Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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Friday November 28

General Warm Up Dynamic Warm Up Deadlift 3x2, last set at 85% 2 Rounds Row 500m 20 Push Ups 15 WB (20/14) 10 GTO (95/65) Rest 2 min Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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