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Sunday December 21

Rest Day/Open Gym 8am-4pm

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Saturday December 20

General Warm Up Clean Progression Clean EMOM 12 2 Reps, up to 70% 6 RFT 5 GTO (135/95) 10 Burpees over Bar 25 DU 1 Rope Climb Cash Out: Mobility

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Friday December 19

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% 1,000m Row 50 DU 40 KB Swings (24/16) 30 T2B 20 Lunges (45/25) 10 Clean (135/95) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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