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Tuesday September 30

General Warm Up Dynamic Warm Up Press 3x5, last 1 at 70% 3 RFT 7 Box Jumps (30/24) 5 DL (115/75) 3 STO (115/75) 400m Cash Out: Pull Ups 4x5, Sit Ups 3x25

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Tuesday September 16

General Warm Up Dynamic Warm Up Press 4x5, last 2 at 65% AMRAP 5 5 STO (115/75) 7 DL (115/75) 9 Box Jumps (24/20) Rest 2 minutes AMRAP 5 5 STO (115/75) 7 DL (115/75) 9 Box Jumps (24/20) Cash Out: Pull Ups 4x5, Plank 3x45 sec

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Tuesday August 5

General Warm Up Dynamic Warm Up Press 3x1, last set at 85% 2 Rounds for Max Reps 1 min of Box Jumps (24/20) 1 min of Push Press (75/45) 1 min of Burpees 1 min of Thrusters (75/45) 1 min of Row (cal) 1 min Rest Cash Out: Pull Ups 5 x Fail, Split Squat 3x6

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