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Tuesday January 6

Tuesday January 2: General Warm Up Dynamic Warm Up Front Squat 6x2, last 3 at 90% 4 Sets 2 min on, 1 min off 5 Burpees 5 Clean (135/95) Cash Out: Bench 3x5, Ring Row 3x10

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Monday December 15

General Warm Up Dynamic Warm Up Front Squat 5x3, Last 3 at 80% AMRAP 4 3 Hang Cleans (115/75) 3 STO (115/75) 6 Box Jumps (30/24) Rest 2 min AMRAP 4 3 Hang Cleans (115/75) 3 STO (115/75) 6 Box Jumps (30/24) Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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Monday December 1

General Warm Up Dynamic Warm Up Squat 20 min to est 1 RM For Time: 25 Cal Row 30 WB (20/14) 50 DU 30 KB Swings (24/16) 25 Cal Row Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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