We may live in Florida but it's officially fall.  I smell cooler days and beef stew simmering on the stove, shepard's pie, pot roast and other savory seasonal delights.  Most of these dishes will require beef stock.  You can buy some but the conventional brands will be loaded wit

EMOM for 20 min
5 pull ups
10 push ups
15 squats

If you fail to complete a round you must sit the next one out.  After the 20 min
mark it’s immediately out the door for a 1 mile run. . .
Score is # rds and total time

Warm up: 400 m row; w/ a pvc x 10 good mornings, pass thrus, windmills, push press, push jerk, ohs; front rack mob, repeat with light bar

Skill Focus: Deadlift
Warm up and build to a . . .

5 RM All levels

WOD: 

Warm up:  400 m run, 10 lunges, 10 push ups, 10 swings, 10 db floor press, 10 single leg squats to box, 50 knee to chest mtn clmbrs (25 ea)

Skill Focus:  Floor Press
Warm up to working weight. . .

Floor Press

Warm up: 100 jumpropes, 10 pass thrus, 10 windmills; 2 x 10 du's (attempts), 10 push ups, 10 sit ups, 5 ring rows

Skill Focus: Muscle Up

Adv:  get a mu

Int:  work transition from band or box, work on strict chest to bar

Warm Up:  5 squats, 15 yard bear crawl, 5 burpees, 15 yard bunny hop, 5 wall walk ups

Skill Focus:
Overhead squats and review push press

WOD:
AMRAP in any given amount of time
7 push presses

Warm up: 400 m run, 15 jump squats, 10 pass thrus, 10 ring rows, 10 ball cleans, 20 mtn climbrs, 10 spiderman lunges

Mobility:  low lunges/hamstring; head to ankle, glutes on box, wrists/shoulders

Skill Focus: Back Squat

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2 x 10 s hs hold, 10 jump squats, 8 push ups, 10 hollow rocks

Mobility:  shoulder & overhead

Skill Focus: The push progression
Warm up and build to. . .

Warm Up:
10 jumping jacks, 10 mountain climbers, 2 forward rolls, broad jumps, speed ladder, 2 broad jumps, basic dot drill x 10,
100-meter run

Skill Focus:
Toes to Bar

WOD: