New news!
- In celebration of our 5 Year anniversary we will be RAGING, this Saturday, at SouthHouse in Downtown Jersey City. Party starts at 9:30 unless anyone wants to get food beforehand. Even if one person(we have 5 people that want to eat so...bullet dodged) says they want to go to dinner it'll just be me and them(read: candlelit) before South House. Talk about uncomfortable....but I'll do it. I swear to God. 

Warm-Up
200 meter Statue of Liberty Carry
then...
3 Rounds
8 Single Arm Z Press (same weight as overhead carry weight)
6 Single Arm RIng Row (each side,1 second pause at top of pull)
4 Strict Knee to elbow (1 second pause at top)

Extra Warm
Every 90 seconds for 10 Rounds
3 Strict Chest to bar Pull-ups(2 second descent) (sub spotted Pull-Up)
Add LIGHT weight if you want. Pulls must be lightning fast and 2 sec descent must be held.

Strength
12 Minutes to find...
10 Rep Max Push Press
Then...
1x20 @ 80% of 10RM

Conditioning
12 Minute AMRAP
10 Dumbbell Shoulder to overhead (L)* something heavy
10 Dumbbell Shoulder to overhead (R)
8 Burpee
30 Double Under

Accessory
3x15 Forearm Curls
rest 60 seconds