Upper East Side

Warm up

1 min pigeon stretch per side followed by 1 min dead hang, then:
2-3 rounds, with an empty barbell:
5 pause front squats
5 barbell good mornings
5 back rack jump squats with empty barbell

Front Squat

4×3 at 85% + 1 attempt for max reps at 85%

Conditioning

10 min AMRAP:
3 front squats 185/125 lbs (from the ground)
6 deadlifts 185/125 lbs
9 hand release push-ups
12 lateral jumps over barbell

Scaling: The weight should not be more than 70% of your front squat 1RM, you must be able to complete each set of front squat unbroken.

EVF360

Part A
For time:
500m-400m-300m-200m-100m Row
21-18-15-12-9 wall balls 20/14 lbs
21-18-15-12-9 burpees

Time cap: 20 min

Part B
10 min AMRAP:
3 KB goblet squats 24/16 kg
6 KB sumo deadlifts high pulls 24/16 kg
9 hand release push-ups
12 lateral jumps over KB