Upper East Side

Warm up
2 rounds
30sec hollow hold
10 PVC Pass thrus
10 PVC Sotts press
10 PVC Snatch balance
8 burpees
7 push ups

Strength
1 power snatch + 1 hang power santch + 1 snatch x 4

Metcon
21-15-12-9
deadlift 185/125
Box Jumps

EVF360

A) 3 rounds
15 situps
30 mountain climbers
40 goblet squats
12 DB lateral flies

B) 4min EMOM + 1 min AMRAP
10-15 pull ups or ring rows

Rest 90 sec

4min EMOM + 1 min AMRAP
10 DB thrusters

Rest 90 sec

4min EMOM + 1 min AMRAP
12-16 alt DB Snatch

Rest 90 sec

4min EMOM + 1 min AMRAP
8-10 HSPU or HR Push ups