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Tuesday August 19

General Warm Up Dynamic Warm Up Jerk EMOM 12 2 Reps up to 70% 3 RFT 400m 21 WB (20/14) 12 Ring Rows Cash Out: Pull Ups 4x5, L-Sit 3x20 sec

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Monday June 9

General Warm Up Dynamic Warm Up Squat 3x5, last set at 70% 3 RFT 400m 21 Slam Balls (15/10) 12 K2E Cash Out: Split Squat 3x8, V-Ups 3x15, Hollow Body Holdv 3x20 sec

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Tuesday pril 29

General Warm Up Dynamic Warm Up Jerk 5x3, last 2 at 75% 4 RFT 5 STO (115/75) 10 Box Jumps (24/20) 15 KB Swings (32/24) EMOM 10 DU 10 min Cap! Cash Out: Bench 3x6, Bent over Row 3x6

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