Upper East Side

Warm up
2 rounds :
5 yoga push-ups
10 wall squats
5 double KB push presses
Double KB offset carry, 200 ft. (100 ft. per arm, holding one KB in the overhead position and the other in a front rack)
5 burpees

Strength
Push jerks – Last week with sets of 5 before deload – Add ~2.5% of your 1RM to the weight from last week
2×5 @ 72.5%
2×5 @ 77.5%
1×5 @ 82.50%
1×5 @ 72.5%
The heaviest set will be a mental challenge, make sure to be efficient with dropping under the barbell

Metcon
3x5min AMRAP:
3-6-9-12…
Push presses 115/75 lbs
Box jumps 30/24 in
Rest 3 min between each AMRAP, reset the AMRAP each time.

EVF360

A) 3x5min AMRAP:
3-6-9-12…
Double DB push presses 50/35 lbs
Box jumps 30/24 in
Rest 3 min between each AMRAP, reset the AMRAP each time.

B) 2 rounds for max reps (each round is 12 min):
3 min row for calories
3 min alternating DB hang snactches 50/35 lbs
2 min row for calories
2 min pullups
1 min row for calories
1 min pullups

— Rest 1 min between rounds