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Monday December 29

General Warm Up Dynamic Warm Up Front Squat 5x3, last 2 at 75% 2 Rounds 500m Row 40 DU 30 WB (20/14) 20 HRPU Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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Monday December 22

General Warm Up Dynamic Warm Up Front Squat 7x2, Last 4 at 85% AMRAP 8 10 Thrusters (95/65) 15 KB Swings (24/16) 20 Box Jumps (24/20) Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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Monday September 8

General Warm Up Dynamic Warm Up Front Squat 6x2, last 3 at 90% 2 Rounds 10 C2B 20 V-Ups 30 Box Jumps 40 KB Swings (24/16) 50 DU Cash Out: Bench 3x6, Dips 3x8 Skills/Drills: Snatch High Pull from Hip: 5x5

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