Fight Gone Bad3 rounds, 1 min per station, for max reps of:Wall Ball, 20/14 lbs, 10/9 ftSumo Deadlift High-pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CalorieRest 1 min Rotate immediately to the next station every 1 min,the clock

Every 1 min for 12 mins, alternating between:50 Double Unders15 Toes-to-barsRow, 200 m Post Work4 rounds for quality of:10 L/10 R Lateral Med Ball Toss, pick load12 Alternating Jumping Lunges

4 rounds for time of:5 Power Snatches, 155/105 lbs10 Shuttle Runs, 20 m*Shuttle Runs- 10 meters down and back = 1 repGoal: Sub 12 mins Post WorkFor quality:25 L/25 R Diagonal Banded Pull Aparts50 Banded High Pulls50 Banded Tricep Extensions

For time:12 Dumbbell Bench Press, 50/35 lbs24 Renegade Rows, 50/35 lbs12 Dumbbell Box Step Overs, 50/35 lbsRun, 200 m10 Dumbbell Bench Press, 50/35 lbs20 Renegade Rows, 50/35 lbs10 Dumbbell Box Step Overs, 50/35 lbsRun, 200 m8 Dumbbell Bench Press, 50/35

Complete as many rounds as possible in 20 mins of:15/13 Bike Calories5 Push Jerks, 205/145 lbs3 Rope ClimbsFarmers Carry, 70/50 lbs, 100 ftGoal 5+ rounds POST3 rounds for quality of:10 Wrist Rocks10 Cat CowsChilds Pose, L 1 min/R 1 min

Back Squat 5-5-5*use the heaviest loading for each set ACCESSORYFor quality:5x 5 Deficit Deadlifts, pick load3x 8 L/8 R Landmine Single Leg Skater Squats, pick load2x 50 Seated Banded Leg Curls POST4 rounds for quality of:T Balance Hold, L 15

Every 1 min for 16 mins, alternating between:6 D-Ball Over Shoulders, pick load15/12 Row Calories Post Work3 rounds for quality of:8 L/8 R Single Leg Balance + T-Holds30 SupermansDead Bug Hold, 45 secs

REMINDER…End of Summer BBQ this Friday, 9/22!Last CLASS 12:15, NO Open Gym, 4:30pm or 5:30pm classes Every 1 min for 10 mins, alternating between:10 Clusters, 95/65 lbs10 Box Jumps, 30/24 in*If you’re feeling strong try adding one rep to each

REMINDER…End of Summer BBQ this Friday, 9/22! For time:50 Burpee Pull-ups400 Double Unders *Every 2 mins (starting at 0:00) complete:7 Toes-to-bars Goal: Sub 17 mins Post Work3 rounds for quality of:8 L/8 R Landmine Muscle Snatches, pick load5 Broad Jumps

REMINDER…End of Summer BBQ this Friday, 9/22! For time:Row, 2000 mRun, 1600 mRow, 1000 mRun, 800 mRow, 500 mRun, 400 mGoal: Sub 32 mins Post WorkStretch2-3x:1 min R/L Pigeon Pose1 min R/L Sprinter Stretch1 min R/L Thread the Needle