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Monday February 23

General Warm Up Dynamic Warm Up Squat 4x5, last 1 at 80% Every 2 min for 5 Rounds 20 DU 15 WB (20/14) 10 KB Swings (24/16) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Monday February 16

General Warm Up Dynamic Warm Up Squat 5x5, last 1 at 70% 3 Rounds 5 Cleans (135/95) 5 FS (135/95) 5 STO (135/95) 10 Pull Ups Rest 1 min Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Monday February 9

General Warm Up Dynamic Warm Up Squat 5x5, last 3 at 75% Every 2 min for 5 Rounds 3 Hang Clean (115/75) 6 Burpees over Bar 2 Hang Clean (115/75) 4 Burppes over Bar 1 Hang Clean (115/75) 2 Burpees over Bar Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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