Upper East Side

Warm Up
3 rounds
5-10 reps of strict gymnastics weakness*
10/8 calorie row
:45 in any static hold**

*Level 1: push up, ring row, pull up, toes to bar, box handstand push up
Level 2: handstand push up, dip, C2B pull up, pistol
Level 3: deficit handstand push up, ring/bar muscle up, handstand walk

**plank, hollow, bar hang, handstand, wall sit, KB front rack/suitcase, top of pull up, dip support, L-sit, etc.

Strength
Power snatch + OHS
4 x (1+1)
Increase weight from last week.

Conditioning
10 minute AMRAP
1 ring muscle up*
2 overhead squats (115/75)
1 ring muscle up
4 overhead squats
1 ring muscle up
6 overhead squats
1 ring muscle up
8 overhead squats…

Continue to add two reps to the squats each round.

*Sub 3 C2B pull ups + 3 ring dips