Upper East Side

Warm up
2 Rounds
10 pvc pass through
10 wall facing squats (hands overhead)
10 pvc sots presses
10 snatch balances
Then, with an empty BB, 10 behind the neck push presses + 10 overhead squats
5 snatch balances

Strength
5 sets, increasing throughout
2 pause snatch balance (3 sec pause at the bottom) + 3 Tempo Overhead squats (33X1)
Try to beat your heaviest weight from the sets of 8 tempo OHS last week

Metcon
AMRAP 14 min:
20 cal machine (ski or row)
30 overhead barbell forward lunges (stay in place) 95#/65#
20 toes to bar

EVF360

A) 5 rounds for time of:
50 Row Calories
40 Air Squats
30 Push-ups
20 Toes-to-bars
10 Strict Pull-ups

Time cap: 40 mins

B) For time:
50 weighted situps, holding a plate
50 plate ground to overhead 45#/35#