New News:
- Summer shirts are in! Crops and tanks for the ladies and t-shirts for the gentlemen sporting our summer "gains city" logo. Women's stuff is $25 and men's is $30. We accept Venmo (Justinefrimmel), cash and diner's club cards. 
- ALSO: Out with the old, in with the new. All original logo tanks(men's and women's are $10 and mens shirts are $15. Sweatshirts are 20. 

Warm-Up: For quality
5 Rounds
20 Tall, slow Singles
1 Hollow Lower (as slow as possible)+ 15 second hollow hold
5 Gymnastic Ring Row(slow descent)
5 Hand Release Push-Up (slow descent)

Strength
E2MOM for 3 Rounds
Bench PRASS
1: 75% x 5 reps
2: 85% x 3 reps
3: 95% x 1 or more reps
then...
5x5 Strict CTB Pull-Up (1 second hold at the top, slow descent)

Conditioning: Beat the clock! 
Every Minute for 10 Rounds
30 Double Under
10 Muscle Snatch (75/55)

Accessory
3x10 Hammer Curl