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Wednesday April 16:

Dynamic Warm Up Clean Progression Clean & Jerk Est. new 1 RM 3 Rounds for Max Reps 1 min of push ups 1 min of pull ups 1 min of air squats 1 min of sit ups 1 min Row (cal) Rest 1 min Cash Out: Bench Press 3x10, Ring Rows 3x8

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Tuesday April 15:

Dynamic Warm Up Squat 4x1, last set at 85% "Christine", 3 RFT 500m Row 12 BW DL 21 Box Jumps (24/20) 15 min Cap! Cash Out: Good Mornings 3x10, Sit Ups 2x30

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Monday April 14:

Dynamic Warm Up Press 4x1, last set at 85% AMRAP 4 5 Thrusters (95/65) 5 Pull Ups Rest 2 min AMRAP 4 5 Thrusters (95/65) 5 Pull Ups Cash Out: Pull Ups 3x8, Plank 3x40 sec

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