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Tuesday November 11

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% For Time: 1000m Row 40 KB Swings 30 Box Jumps 20 Lunges (95/65) 10 STO (95/65) Cash Out:Bench 3x5, Dips 3x6, Ring Row 3x10

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Tuesday November 4

General Warm Up Dynamic Warm Up Press 4x3, last 1 at 90% 4 RFT 300m Row 15 Swings (24/16) 15 Box Jumps Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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Wednesday October 29

General Warm Up Clean Progression Clean Every 90 sec for 15 min 1 above the knee 1 below the knee 1,000m Row 90 DU 60 Thrusters (45/30) 15 C2B 12 min cap! Cash Out: Good Mornings 3x5, Split Squats 3x5

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