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Tuesday July 29

General Warm Up Dynamic Warm Up Press 5x2, Last 3 at 90% 500m Row 3 RFT 20 Pull Ups 15 STO (75/45) 10 Thrusters (75/45) 500m Row Cash Out: Good Mornings 3x6, Ring Rows 4x10

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Tuesday July 22

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% 800m 50 T2B 30 Clean (115/75) 10 STO (115/75) Cash Out: Split Squat 3x6, Ring Rows 4x10

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Tuesday July 15

General Warm Up Dynamic Warm Up Press 4x3, last set at 90% AMRAP 10 8 V-Ups 8 STO (95/65) 8 Jumping Lunges Cash Out: Ring Rows 4x10, Split Squat 3x6

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