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Tuesday July 22

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% 800m 50 T2B 30 Clean (115/75) 10 STO (115/75) Cash Out: Split Squat 3x6, Ring Rows 4x10

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Monday July 21

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% 3 RFT 500m Row 50 DU 25 Thrusters (45/30) Cash Out: Bench 3x8, GHD Sit Ups 3x15

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Friday July 18

General Warm Up Dynamic Warm Up Deadlift 4x3, last set at 90% 5 RFT 3 DL (135/95) 6 Hang Clean (135/95) 12 KB Swings (32/24) 24 DU Cash Out: Pull Ups 5x5, Hollow Body Hold 2 sets (30 on 30 off, 20 on 20 off, 10 on rest 90s sec)

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