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Monday December 22

General Warm Up Dynamic Warm Up Front Squat 7x2, Last 4 at 85% AMRAP 8 10 Thrusters (95/65) 15 KB Swings (24/16) 20 Box Jumps (24/20) Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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Wednesday November 12

General Warm Up Clean Progression Clean Every 90sec for 15 min 1 cl deadlift + 1 cl pull + 1 clean AMRAP 15 7 Pull Ups 15 WB (20/14) 21 DU Cash Out: Good Mornings 3x5, Lunges 3x5

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Tuesday October 14

General Warm Up Dynamic Warm Up Press 4x5, last 1 at 80% 8 Rounds 10 KB Swings (32/24) 6 C2B Rest 30 sec Cash Out: Pull Ups 4x5, GHD Sit Ups 3x15

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