Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 15 minutes of deliberate practice of Turkish get-ups. If your get-ups are getting good, EMOM 10 two TGU.

2. Pick two goats--movements that you HATE seeing come up in the WODs. Give them some love.

"Goat Lovin' V" Every minute on the minute for twenty minutes Odd minute: Goat A Even minute: Goat B

Make your A goat an upper body movement, and your B goat lower body, e.g., kipping pull-ups and box jumps.

If you are too new to what to work on, we suggest 4 strict pull-ups on odd minutes, and 4 perfect wall squats on even minutes.

3. Review, as a group, the mobilizations for October. Have fun!