Upper East Side

Warm up

6 min alternating EMOM:
15 empty barbell push presses
10/8 cal ski
10 wall facing squats

Push jerk + split jerk

Using your most recent clean and jerk 1RM
Push jerk
4 at 70%, 4 at 72.5%, 3 at 75%, 3 at 75%
Split jerk
4 at 72.5%, 4 at 75%, 3 at 77.5%

Conditioning

10 min AMRAP
12 shoulder to overhead 115/80 lbs
9 lateral bar burpees
6 deadlifts 115/80 lbs
3 hang clusters 115/80 lbs

Scaling: Barbell movements shoudl be mostly unbroken. We are looking for a 2:15-2:30 per round, adjust the load accordingly. Be more conservative than you think, the grip fatigue and demand for intensity will catch up quickly.

EVF360

Part A
4 rounds for load and quality:
10 plate overhead squats
10 dumbbell Z-press
200 ft. double KB front rack carry
10 double DB lateral raises

Part B
For time:
10-9-8-7-6-5-4-3-2-1
Devil presses 50/35 lbs
Lateral jumps over the dumbbells
Push-ups

Time cap: 17 min
Note: you should be able to cycle the dumbbell smoothly, with about 6-7 devil presses per min.