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Tuesday September 30

General Warm Up Dynamic Warm Up Press 3x5, last 1 at 70% 3 RFT 7 Box Jumps (30/24) 5 DL (115/75) 3 STO (115/75) 400m Cash Out: Pull Ups 4x5, Sit Ups 3x25

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Tuesday July 15

General Warm Up Dynamic Warm Up Press 4x3, last set at 90% AMRAP 10 8 V-Ups 8 STO (95/65) 8 Jumping Lunges Cash Out: Ring Rows 4x10, Split Squat 3x6

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Tuesday July 1

General Warm Up Dynamic Warm Up Press 5x3, last 3 at 80% AMRAP 5 5 Power Clean (115/75) 5 Burpees Rest 3 min AMRAP 5 5 STO (115/75) Burpees Cash Out: Bench 3x8, Ring Rows 3x12

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