So with Friday being New Years Days I will be running one class at 11:45am. That gives those of you who are “cheerfully” ringing in the new year to kick off 2016 on a productive note.

Strength: EMOM For 16 Minutes:
Even: 1 Power Clean
Start at 70% and go up a few pounds each rep if it’s moving well.
Odd: 5-7 Tempo Ring Dips or Tempo Push-Ups
2-2-X-2 Tempo (2 sec down, 2 sec hold bottom, explode up, 2 sec hold top) 

Conditioning: For Time

Row for calories

Thrusters

21-15-9