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Friday, 11/20

Cash In: 4x 200m…30sec rest   Basic & Performance Strength: 5 rounds (10 minutes) – EMOM, complete: -Odd minute: 3x muscle clean (Work up to

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Thursday, 11/19

Cash in: 1×800 Cash Out: 3×15 floor wipers   Basic &Performance Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups

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Wednesday, 11/17

Cash in: 2×400 Cash out: 3×10 ghd situps   Basic & Performance Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring

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Tuesday, 11/17

Cash in: 3x200m with 60 sec rest Cash out: Max rep toes to bar   Basic & Performance Strength: Clean + jerk: Work up to

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MOnday 11/16

Cash out: 3×10 evil wheels   Basic Three sets of: Dumbbell Bench Press x 8-10 reps @ 30X0 Rest 45 seconds Kettlebell Swings x 20-25

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Sunday 11/15

Sunday 11/15   Basic & Performance Snatch Work up to a heavy Snatch in 10 minutes or less Work up to a couple moderate weight

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Saturday, 11/14

Saturday 11/14 Cash In: 1 mile run Cash Out: 3×15 knee ups/toes to bar   Basic & Performance In teams of two…split tasks anyway…1 person

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Friday, 11/13

Cash In: 4x 200m…30sec rest Basic & Performance bench press+PAUSE bench press (2 sec) on last rep: 65%x10, 75%x8, 80%x6, 85%x4, 88%x3. clean deadlifts: use

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Thursday, 11/12

Cash in: 2×800 Cash Out: 3×15 ghd sit ups   Basic &Performance Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30

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Wednesday, 11/11

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors —

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