Strength/Skill - Pull-Up Skill Development: EMOM 5: Freedom - 5 Toes to Bar + 4 Kipping Pull Ups + 3 Kipping Chest to Bar Independence - 4 Toes to Bar + 3 Kipping Pull Ups + 2 Kipping Chest to Bar Liberty - 4 Hanging Knee Raises + 3 Kipping Knee Raises + 2 Jumping Pull Ups - Adjust reps as needed to complete each complex unbroken Conditioning: For time: 100 Double Unders 50 GHDs 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Abmat Sit-Ups

Conditioning: For Total Time: 3 Rounds: 21 Thruster (75/55) 21 KB Swing (53/35) - Rest 3:00 3 Rounds: 21 KB Swing (53/35) 21 Lateral Burpee Over Bar Strength/Skill (Post-Workout): 3 Sets: 6 Dumbbell Bench (Heavy) 12 Deficit Push Ups (4in/2in) 24 Banded Chest Press - Rest 2:00 b/t sets

Conditioning: SEPTEMBER MONTHLY CHALLENGE Teams of 2 for time: 5000m Row - Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each). Retest from September 9, 2026 STRENGTH/SKILL (Post-Workout): AMRAP 5: 1 Wall Walk (or 1/2 Wall Walk) 1 Gymnastic Pull - Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc... (Score is Total Reps) Gymnastics

Strength: Strict Press + Push Press + Push Jerk 1x6 Every 2:00 x 5 Sets: 1 Shoulder Press 2 Push Press 3 Push Jerk - Complex must be completed unbroken. Start Mod-Light and build to Mod-Heavy (Score is Heaviest Weight) Conditioning: 10 RFT: 10 Ring Dips 10 Box Jumps (24/20)

Conditioning: AMRAP 5 x 4 Sets: 800m Run Max Bar Muscle-Ups in Remaining Time - Rest 2:00 b/t sets (Score is Total BMU Reps)

Strength/Skill - Low Ring or Low Bar Muscle Transition Work: On an 8:00 clock practice... Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip Independence (Intermediate) - Low Ring Muscle Up + Kipping/Jumping Ring Dip Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip Conditioning: For time: 60-40-20-40-60 Calorie Echo Bike Complete 20 Box Step-Overs (24/20) After Every Set (Women's Calories: 48-32-16-32-48)

Strength/Skill: EMOM 9: MIN 1 - 3 Deadlifts (Increasing Weight) MIN 2 - :45 Pacing Burpees or Up-Downs MIN 3 - :45 Plank - Deadlifts: Start moderate/mod-heavy and build to workout weight * Burpees/Up-Downs: Moderate pace for :45, getting :15 Rest before Plank Conditioning: Every 3:30 x 5 Sets: 7 Deadlifts (315/205) 14 Lateral Burpee Over Bar 21 GHDs (Score is Slowest Set)

Strength: Overhead Squat 1x3 Take 12-15 mins to build to a Moderate-Heavy 3-Rep Overhead Squat Conditioning: 3 RFT: 100 Double Unders 25 Overhead Squats (95/65)

Conditioning: For time: 50 Push-Ups 2000m Row Strength/Skill (Post-WOD): EMOM 15: MIN 1 - Max Bench Press or Max DB Bench MIN 2 - Max Strict Pull-Ups MIN 3 - Rest (Score is Total Reps) Options for Loading: Barbell - 185/115, 155/95, 135/85 DBs - 70/50, 50/35, 35/25 Modifications for Strict Pull-Ups: Banded Strict Pull Ups or Ring Rows

Handstand Skill Work: ON A 10:00 CLOCK... Handstand Walk, Handstand Hold, & Overhead Stability Work: Freedom (Advanced) - Handstand Walk or Handstand Hold Independence (Intermediate) - Kick-Ups/Box Pike Walk Liberty (Beginner) - Bear Crawl/Wall Walk/Waiter Walk Conditioning: Every 3:30 x 5 Sets: 400m Run 12 Hang Power Cleans (135/95) (Scored by Slowest Set)