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Tuesday November 18

General Warm Up Dynamic Warm Up Press 5x2, last 3 sets at 90% For Time: 40 Cal Row 40 STO (95/65) 40 Box Jump Overs 40 Cal Row Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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Tuesday November 11

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% For Time: 1000m Row 40 KB Swings 30 Box Jumps 20 Lunges (95/65) 10 STO (95/65) Cash Out:Bench 3x5, Dips 3x6, Ring Row 3x10

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Tuesday November 4

General Warm Up Dynamic Warm Up Press 4x3, last 1 at 90% 4 RFT 300m Row 15 Swings (24/16) 15 Box Jumps Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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