Announcements: Holiday Schedule
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
500M Row
3 Rounds
5 False Grip Chest to ring Pull up(sub false grip Ring Row)
10 Light/medium Single Arm Kettlebell Swings (each side)
10 Cossack Goblet squat

Extra Warm
4x ME Push-Up
3x Until you slow
1x All out

Strength
5 Rep Max Push Press
( Each set leading up to 5RM must be a set of 5)

Conditioning
4 Rounds
7 Ring Muscle-Up(sub x2 ring dip)
9 Clean and Jerk (Any way, touch and go.)
11 Box Jump (36/30in)