Upper East Side

Warm up
2 rounds
30sec pull up bar hang
10 PVC dislocates
10 PVC Sotts press
10 PVC Snatch balance
10 PVC v-ups
1 min HS hold

Strength
Hang squat snatch
5×2 Ascend to 80%

Then, 5min EMOM: 1 hang squat snatch @ 80%

Metcon
15 min AMRAP
7 burpees
7 thrusters 115/75
7 chest to bar pull ups
7 Snatches 115/75
7 toes to bar

EVF360

A) 12 min AMRAP
20 Goblet lunges
5 Wall walks (scale: 10 inchworms w/push up)

B) 6 rounds for time
15 KBS
60 Double unders
15 Lateral DB flies
14 pistols