Strength: Front Squat 1x2 Every 1:45 x 8 Sets: 2 Front Squats - Start Moderate and build to a Moderate-Heavy - Score is Heaviest Set Conditioning: Every 3:30 x 5 Sets (for time each set): 8 Front Squats (135/95) 16 Box Step Overs (24/20) 8 Front Squats (135/95) - Step Overs can be lateral or box facing

Strength: Power Snatch 1x2 EMOM 8: 2 Power Snatch (Singles) - Start Moderate and build to a Moderate-Heavy load Conditioning: AMRAP 9: 12 Power Snatch (75/55) 4 Burpee Pull-Ups

Handstand Walk, Handstand Hold, & Overhead Stability Work: 8:00 PRACTICE / SKILL DEVELOPMENT Freedom (Advanced) - Handstand Walk or Freestanding Handstand Hold Independence (Intermediate) - Kick-Ups/Handstand Shoulder Taps or Pike Shoulder Taps Liberty (Beginner) - Bear Crawl/Wall Walk Conditioning: 5 RFT: 400m Run 50 Double Unders 5 Wall Walks

Strength: Muscle Clean + Strict Press Complex Take 15 mins to complete: 10-8-6-4-2 Muscle Clean + Strict Press (unbroken) (Start light and build in load. 10 Muscle Cleans + 10 Strict Press, 8+8, etc... Conditioning: "Heavy Grace" For time: 30 Power Clean and Jerks (185/125)

Strength: Deadlift 3x10 Take 12-15 mins to complete 3 sets of 10 Deadlifts (Start mod-heavy and build to heavy) - Rest as needed b/t sets Conditioning: For time: 30 Toes to Bar 45/36 Calorie Row or Ski 30 Toes to Bar 45/36 Calorie Row or Ski 30 Toes to Bar

Conditioning: "Kelly" 5 RFT: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)

Strength: Deadlift 1x12 Take 15 mins to complete: 3 Sets: 12 Deadlifts - Start Mod-Heavy/Heavy and Build to a 12-Rep Max (Rest as needed b/t sets) Conditioning: AMRAP 9: 15 Sit-Ups 10 Deadlifts (115/75) 5 Hang Power Snatch (115/75)

Strength: Deadstop Bench Press 1x3 Take 12-15 mins to complete: 5 Sets: 3 Deadstop Bench Press (3-second pause) - Start moderate and build to a moderate-heavy load (Rest 1:30 b/t sets, score = heaviest load) Conditioning: AMRAP 3 x 3 Sets + AMRAP 4: 75 Double Unders 20 Burpee to Bar Max Calorie Echo Bike in remaining time - Rest 1:00 b/t sets (Score = Total Calories)

Strength/Skill - Kip Swing + Bar Muscle Up Transition Worktrength: ON AN 8:00 CLOCK... Freedom (Advanced) - Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition Independence (Intermediate) - Kip Swing + Low Bar Muscle Up Liberty (Beginner) - Low Bar Muscle Up Transition - Build off of 9/24 BMU session Conditioning: "Jason" For time: 100 Air Squats 5 Muscle Ups 75 Air Squats 10 Muscle Ups 50 Air Squats 15 Muscle Ups 25 Air Squats 20 Muscle Ups - In honor of U.S. N

Strength: Power Clean & Jerk 1x1 EMOM 5: 5 Power Clean and Jerk (light) - Straight into... EMOM 5: 3 Power Clean and Jerk (moderate) - Straight into... EMOM 5: 1 Power Clean and Jerk (heavy) Conditioning: OCTOBER MONTHLY CHALLENGE CHAD1000x Prep AMRAP 15: Max Box Step Ups (20") (Scored by Total Reps) - If you are planning to use a weighted vest/ruck for Chad, you should use that weight today