Be sure to your ten minutes of pre-class dynamic flexibility work.

1. Practice Turkish get-ups for ten minutes.

2. "Twelve Monkeys"

EMOM for twenty minutes On odd minutes, 12 x 30' shuttle run On even minutes, 12 kettlebell swings

Competitors: 2 pood/1.5 pood CrossFitters: 1.5 pood/1 pood Novices: 6 swings, 9 runs, scale weight as appropriate

If you've "beaten" "Twelve Monkeys", do "Thirteen Monkeys." If the class is large, half of the athletes will start with shuttle runs, the rest with kettlebell swings. If you haven't quite finished the work when the minute is up, switch anyway.

4. With time remaining, do your November mobilization homework.

Have fun!