Upper East Side

Warm up

2 rounds
5/side thoracic extensions
30 double unders
5 Cuban presses with 2.5/5 lbs plates in each hand
10 wall facing squats

Strict press (12 min)

One set every 2 min with the following reps/loads
First 3 sets: 3 reps at 75%
Last 3 sets: 2 reps at 80%

Conditioning

4 rounds for time:
64 double unders
8 power snatches 115/75 lbs
4 wall facing handstand push-ups

Time cap: 16 min

Scaling options: regular HSPU (kipping or strict), pike push-ups or dumbbell Z-press.
The load should allow for each round of snatches to be done in 2 sets.
If overhead squat is limited, perform 20 single DB overhead lunges (10 per arm)

EVF360

Part A
3 rounds for load:
10/side single arm DB Z-press
20 KB Russian twists
5 tempo dragonflies (4-5 sec eccentric)
10 seated DB front raises

Time cap 15 min

Part B
4 rounds for time:
30/24 cal row
20 single DB overhead lunges 50/35 lbs
10 single DB devil presses 50/35 lbs

Time cap: 20 min