Upper East Side

Congrats on an awesome performance at Hail the the King, EVFers.

Warm up
500 m row, then
3 rounds not for time:
6 pistols (3/leg)
10 single-leg kettlebell Romanian deadlifts (5/leg)

Strength
Deadlift
Performance: 5 @ 75%, 3 @ 85%, 1 @ 95%
Fitness: 3 x 5 across

Conditioning
Performance
3 rounds:
1 minute max reps power cleans (135/95)
30 seconds rest
1 minute max reps toes to bar
30 seconds rest
1 minute max reps burpees
30 seconds rest

Fitness
3 rounds:
1 minute max reps plate ground to overhead
30 seconds rest
1 minute max reps knees to elbows/sit ups
30 seconds rest
1 minute max reps burpees
30 seconds rest