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Monday September 15

Monday September 15: General Warm Up Dynamic Warm Up Squat 4x5, last 2 at 65% 5 FS (135/95) 20 Pull Ups 4 FS (135/95) 15 Pull Ups 3 FS (135/95) 10 Pull Ups 2 FS (135/95) 5 Pull Ups 1 FS (135/95) Cash Out: Bench 3x6, Dips 3x8

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Monday July 21

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% 3 RFT 500m Row 50 DU 25 Thrusters (45/30) Cash Out: Bench 3x8, GHD Sit Ups 3x15

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Monday June 30

General Warm Up Dynamic Warm Up Squat 5x3, last 3 at 80% For Time: 800m 50 Thrusters (45/30) 30 Pull Ups Cash Out: Lunge 3x6, GHD Sit Ups 3x12

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