Upper East Side

Mobility: If you’ve got tight hamstrings or pain that bothers you when you deadlift, try rolling out the bottom of your feet with either a lax or tennis ball. A couple minutes on each foot will break of the fascia make a noticeable difference:

Warm up
3 rounds:
10 good mornings
10 plate ground to overhead
10 burpees

Strength
Deadlift
Performance: 80%, 4×4
Fitness: 5×5, across

Conditioning
Performance
6 minute AMRAP:
5 power cleans (205/135)
10 pistols
15 abmat sit ups

Rest 2 minutes

6 minute AMRAP:
5 C2B pull ups
10 KB snatches (53/35)
15 calorie row

Fitness
6 minute AMRAP:
5 hang power cleans
10 assisted pistols or 15 air squats
15 abmat sit ups

Rest 2 minutes

6 minute AMRAP:
5 jumping C2B pull ups
10 KB snatches
15 calorie row