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Monday April 20

General Warm Up Dynamic Warm Up Squat 20 min to est 1 RM 3 RFT 250m Row/200m Run 5 KB Swings (32/24) 10 Burpees 15 Box Jumps Cash Out: Bench 3x5, Ring Rows 3x8

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Monday April 6

General Warm Up Dynamic Warm Up Squat 5x2, last 3 sets at 90% EMOM 10 Odds - 45 sec Max Row Even - 1 Clean Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Monday March 30

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% Every 2 min for 4 Rounds 10 Burpees over Bar 3 Squat Cleans (115/75) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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