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

Strength: Back Squat 1x5 Every 2:00 x 5 Sets: 5 Back Squats - Start moderate and build to heavy load Conditioning: AMRAP 2 x 5 Sets: 10 Back Squats (185/125) Max Calorie Echo Bike in Remaining Time - Rest 2:00 b/t sets (Score is Total Cals) - Bar taken from the rack

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)