Monday 10/14 - Indigenous People's Day

Clean Complex
7 x on the :90
2 Hang Squat Cleans + 2 Push Jerks

"Opposites"
7 Rounds
3 Clean + Jerks
50 Double Unders

"The Carry"
Heavy Object Carry
1 Hour for Distance

"Thx AlphaDog"
5 x on the 4 Minute
400 Meter Run
9-15-21-27-33 Thrusters
*every round the reps increase

Bench Press
5x3, across

Bike Sprints
2 x (8 x :10on/:20 off)

"The Jam with a Twist"
EMOM 18
1 - 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 - 15/12 Calorie Row
3 - Rest