New News! 
- Run Club meets tonight at 8pm at the gym! Bring your running shoes. 
- This Saturday! Kim aka Kimbo Slice aka Kimye West would like to invite us all to Dave and Busters(Woodbridge) for some steak in an arcade setting. Bring your quarters because someone is going down in Time Crisis. Bet on it. 

Warm-Up
200 Meter Statue Of Liberty Carry(switch at the half, flex your Pecs)
8 Minutes of Flow
Gymnastic Ring Row
Medball Press (same grip as pec walk)
Ring Hold/ hollow lower (alternate each round)

Strength
E2MOM for 3 Rounds
Bench Prass
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Conditioning
5 Rounds Not For time
Superset
2-4 Strict Muscle-Up (sub 4-6 Strict Chest to Ring Pull-Up w/ pronated grip) Slow descent
3-6 Strict Handstand Push-Up (sub 5-8 banded straddle Push-Up) Slow Descent on each rep
Rest as needed Between sets. Movements should be performed close to one another.
then..
5 Rounds Not for time
5 Turkish Get-up (each side)
8 Renegade Row (each side)
Rest as needed Between sets. Movements should be performed close to one another.

Accessory work
4x15 Dumbbell Floor press