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Monday July 21

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% 3 RFT 500m Row 50 DU 25 Thrusters (45/30) Cash Out: Bench 3x8, GHD Sit Ups 3x15

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Monday June 23

General Warm Up Dynamic Warm Up Squat 4x3, last 2 sets at 70% AMRAP 7 7 Thrusters (115/75) 7 T2B Cash Out: Lunge 3x6, GHD Sit Ups 3x12

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Tuesday June 10

General Warm Up Dynamic Warm Up Press 3x5, last set at 70% AMRAP 12 15 Russian (32/24) 10 Burpee Box Jumps (24/20) 5 Thrusters (95/65) Cash Out: Bench 3x8, RDL 3x6

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