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Monday May 5

General Warm Up Dynamic Warm Up Front Squat 7x2, last 4 at 85% 1,000m Row 50 KB Swings 40 Push Ups 30 T2B 20 Thrusters (95/65) Rope Climb or 10 Pull Ups Cash Out: Step Ups 2x10, Sit Ups 3x20

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Monday April 8

General Warm Up Dynamic Warm Up Front Squat 5x3, last 3 at 80% AMRAP 4 10 WB (20/14) 8 T2B 6 Burpees Rest 90 sec AMRAP 4 10 WB (20/14) 8 T2B 6 Burpees Cash Out: Step Ups 2x10, Sit Ups 3x20

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Tuesday November 26:

Dynamic Warm Up Front Squat 7x1 at 85% 5-4-3-2-1 Thruster (115/75) Chest to Bar Pull Ups Box Jumps (30/24) Cash Out: GHR 4x5

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