Upper East Side

Warm up
2 rounds
40sec Hollow hold
10 PVC front squat
10 PVC strict presss
Wall walk to a 30sec HS hold
6 push ups
12 V-ups

Strength
Strict press
2×4
3×3

Metcon
21-15-9
Thrusters 95/65
AbMat situps

Rest 2:00

9-15-21
Hang Snatch 65/35
Burpees OTB

Time cap: 18min (with rest incl.)

EVF 360

A) 4 rounds
20 Wall Balls
10 pull ups/ ring rows
20 push ups
10 toes to bar

B) 20min AMRAP
15 DB deadlifts
30 Double unders
15 sit ups
30 double unders
15 DB push press
30 double unders
15 DB upright row
30 double unders