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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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Monday October 13

General Warm Up Dynamic Warm Up Squat 4x5, last 1 at 80% For Time: 1,000m Row 50 DU 40 Box Jumps (24/20) 30 STO (45/30) 20 T2B Cash Out: Bench 3x5, Dips 3x6

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Friday October 10

General Warm Up Dynamic Warm Up Deadlift 4x3, last 2 at 70% 2 Rounds or 14 min 3 Clean (135/95) 6 STO (135/95) 9 C2B 20 Burpees 9 C2B 6 STO (135/95) 3 Clean (135/95) Cash Out: Tabata Hollow Holds (4 Rds), Tabata DU (4 Rds)

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