Upper East Side

Mobility: Overhead lifts tend to be the most difficult lifts due to the range of motion and stability demand of the whole body, not just from the shoulders. In order to avoid injury, one should mobilize and work on a progression versus jumping right into lifts that their body might not be ready for. You can read more from Breaking Muscle.

Warm up
5 minutes:
10 KB sumo deadlifts
10 pass-thrus
10 overhead PVC lunges

Strength
Performance
Deadlift: 85%, 3×3
Push press: 85%, 3×3

Fitness
Deadlift: 3×3, across (increase weight from week 2)
Push press: 3×3, across (increase weight from week 2)

Conditioning
Performance
For time:
30 wall balls (20/14)
20 toes to bar
10 front squats (205/135)

Fitness
For time:
30 wall balls
20 hanging knee raises
10 kettlebell front squats