Upper East Side

Warm up
3 rounds w a PVC pipe
10 Pass Throughs w Samson stretch
10 Over Head Squats

3 sets w an empty barbell
5 down and up shrugs
5 high pulls
5 power snatches
5 Thrusters
Dynamic stretches

Training (Met-Con)
“TABATA HOPE”
8 rounds of each movement
20 secs AMRAP
10 secs rest
Burpees
Power snatches (75/55)
Box jumps (24/20)
Thrusters (75/55)
Chest to bar Pull-ups

Score is your lowest rounds combined
Perform 8 rounds of 1 movement before moving onto the next one.

Scale options
Scale the weight on the power snatches and Thrusters
Scale height of box/ Step up
Scale C2B with chin over bar or use a band that will help you get your chest to the bar.