Monday, October 17th – EMOM x 30:  Odd – 5 push-ups, 10 squats, 15 sit-ups, Even – Run 100 meters

Tuesday, October 18th – AMRAP in 21 minutes:  21 DB deadlifts, 50 meter farmers carry, 15 DB hang cleans, 50 meter farmers carry, 9 burpees, 100 meter run

Wednesday, October 19th – With 23 minutes on the clock, complete the following buy-in:  500 meter row, 400 meter run, 30 calorie bike, 200 jump rope.  In remaining time, AMRAP:  15 DB push press, 12 jumping squats, 9 hollow rocks, 6 ring rows

Thursday, October 20th – AMRAP in 7 minutes:  7 KB swings, 7 box jumps/step-ups, 7 leg raises.  Rest 1 minute.  AMRAP in 6 minutes:  6 ground to overhead w/ a plate, 6 Russian twists w/ a plate, 6 overhead walking lunges w/ a plate.  Rest 1 minute.  AMRAP in 5 minutes:  5 push-ups, 5 V-ups, 5 med ball cleans

Friday, October 21st – AMRAP in 25 minutes:  200 meter run, 80 meter sled drag, 250 meter row, 80 meter sled drag, 20 burpees