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Tuesday October 21

General Warm Up Dynamic Warm Up Press 5x3, last 3 at 80% For Time: 500m Row 25 Box Jumps (24/20) 20 Lunges 15 STO (115/75) 20 Lunges 25 Box Jumps (24/20) 500m Row Cash Out: Pull Ups 4x5, GHD Sit Ups 3x15

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Tuesday October 14

General Warm Up Dynamic Warm Up Press 4x5, last 1 at 80% 8 Rounds 10 KB Swings (32/24) 6 C2B Rest 30 sec Cash Out: Pull Ups 4x5, GHD Sit Ups 3x15

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Tuesday October 7

General Warm Up Dynamic Warm Up Press 4x3, last 2 at 70% AMRAP 12 10 Hang Snatch (75/45) 20 Lunges 30 DU Cash Out: Pull Ups 4x5, 3x5 Hanging Leg Raise

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