Upper East Side

Warm up
4 rounds:
4 Cossack squats per leg
5 thoracic extensions per arm
6 alternating single arm devil presses
7 pvc pass through

Strength
Push jerks – Add ~2.5% of your 1RM to the weight from last week
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
1×5 @ 70%
The heaviest set will be quite challenging, focus on hip and leg drive on the extension and a punchy arm lock out

Metcon
4 rounds for time:
30 push ups
20/16 cal row
10 clean & jerks 135/95 lbs

Time cap: 21 min

EVF360

A) 5 min EMOM:
15 Handstand pushups
— Rest 1 min
5 min EMOM:
8 burpees box jump overs
— Rest 1 min
5 min EMOM:
15 med ball cleans
— Rest 1 min
5 min EMOM:
30 skater lunges

B) 18 min AMRAP:
1 wall walk
200m run
30 American KBS
20 situps
10 pullups
20 American KBS