New News:
- Check out our Memorial Day weekend schedule on Pike13. 

Warm-Up

200 Meter medball carry
7 Minutes on continuous movement
1 Hollow lower+ hold until posture breaks
5+5 Rope Rows(non dominant hand on bottom first) (2 second hold at top)
7 Push-Ups

Skills
10 Minutes to practice
Handstand Holds(spotted)

Strength
E2MOM for 3 Rounds
Overhead press (add 5 pounds to your last 3RM number. if you started with 100lbs and have gone through 2 cycles, you would now be at 110)
65% x 5 reps
75% x 5 reps
85% x 5 or more reps
immediately into...
8 Minutes to work towards
3x Burnout set of Z press (15/20% each hand)

Conditioning
12 Minute AMRAP
8 Chest to bar Pull-Up
8 Burpee
8 Push Press (135/95)