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Monday November 17

General Warm Up Dynamic Warm Up Squat 5x2, last 3 sets at 90% EMOM 12 1. 12 WB (20/14) 11'/10' 2. 10 Snatches (75/45) 3. 8 Thrusters (75/45) Cash Out: Sit Ups 3x25, DL 3x10

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Friday August 29

Friday August 29: General Warm Up Dynamic Warm Up Deadlift 7x2, Last 4 at 85% 5 RFT 5 GTO (135/95) 200m 10 T2B Cash Out: GHD Sit Ups 3x15, 2x400m Sprint

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Friday August 22

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% AMRAP 12 50 DU 10 Box Jumps (24/20) 10 Push Press (95/65) Cash Out: Tabata Hollow Hold

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