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Monday November 24

Classes at 6am, 12pm, 4:30pm, 5:30pm, 6:30pm Gym Closes at 8pm General Warm Up Dynamic Warm Up Squat 3x2, last set at 85% 3 rds for max reps 30 sec DU 30 sec rest 30 sec GTO (75/45) 30 sec rest 30 sec Cal Row 30 sec rest Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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Saturday November 22

Classes at 9am and 10:30am General Warm Up Clean Progression Clean Every 90sec for 15 min 1 Hang Clean + 1 FS + 1 Clean Partner WOD, AMRAP 20 In teams of 2 alternate whole rounds 10 T2B 10 GTO (75/45) 10 Box Jumps (24/20) Cash Out: Mobility

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Friday November 21

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% AMRAP 15 250m Row 10 HRPU 5 BW DL 1 Rope Climb or 7 Pull Ups Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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