Upper East Side

Warm up

2 rounds:

5/side thoracic extensions

10 plate Da-Vinci raises

10 kip swings

10 empty bar tall snatches

Snatch / Gymnastics / Conditioning

Perform each part of 8 min once. 1 min transitions between parts.

Part A: 8 min Row for distance

— 1 min transition

Part B: 8 min alternating EMOM:

6-10 unbroken pullups OR 15 ring rows

10 seated pike leg lifts over DB

— 1 min transition

Part C: 8 min Ski for distance

— 1 min transition

Part D: 8 min EMOM: 1 squat snatch + 1 hang squat snatch

EVF360

Part A

Perform each part of 8 min once. 1 min transitions between parts.

Part A: 8 min Row for distance

— 1 min transition

Part B: 8 min alternating EMOM:

6-10 unbroken pullups OR 15 ring rows

10 seated pike leg lifts over DB

— 1 min transition

Part C: 8 min Ski for distance

— 1 min transition

Part D:

For time, with a cap of 8 min:

10-9-8-..-2-1 reps of:

Kettlebell Swing 20/16 kg

Goblet Squat 20/16 kg

V-ups