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Monday November 17

General Warm Up Dynamic Warm Up Squat 5x2, last 3 sets at 90% EMOM 12 1. 12 WB (20/14) 11'/10' 2. 10 Snatches (75/45) 3. 8 Thrusters (75/45) Cash Out: Sit Ups 3x25, DL 3x10

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Monday November 3

General Warm Up Dynamic Warm Up Squat 4x3, last 1 at 90% EMOM 12 Even- C&J, 5 WB (20/14) Odd- Snatch, 5 Burpees Cash Out: Pull Ups 4x6, Sit Ups 3x25

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Monday October 27

General Warm Up Dynamic Warm Up Squat 3x3, last 1 at 75% AMRAP 4 10 Swings (24/16) 20 DU Rest 1 min AMRAP 4 10 Swings (24/16) 20 DU Cash Out: Bench 3x5, Dips 3x6

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