Upper East Side

Warm up

4 rounds:

30 sec bar hang

30 double unders

10 scap pull-ups

10 plank transitions

Pulling strength (10 min)

Option A: Weighted pullups – 5×5

Option B: Eccentric pullups – 5×5 with 3 sec descent (may jump up from box to bring chin over the pukkup bar)

Endurance

2 rounds for time:

24/20 cal row

20 American KBS 24/16 kg

12 alternating single DB devil presses 50/35 lbs

80 double unders

— rest 2 min

80 double unders

12 alternating single DB devil presses 50/35 lbs

20 American KBS 24/16 kg

24/20 cal row

— rest 2 min before the second round

Time cap: 30 min

Note: KBS are meant to be unbroken. Double unders should not take more than 75 sec each round. The time cap includes the 6 min of rest.