Upper East Side

Warm up

2 rounds .

20 band pull aparts

10/arm DB overhead lunges

5 snow angels

10 supermen

Press and split jerk

Press in split – 3×4 at 65-75% of shoulder press 1RM

Then, split jerk:

5 at 65% of C&J 1RM

4 at 75%

3 at 85%

5 at 70%

4 at 80%

3 at 90%

Barbell cycling & conditioning

For time: 12-8-4-8-12 reps of:

Deadlifts 135/95 lbs

Hang power cleans 135/95 lbs

Shoulder to overheads 135/95 lbs

Overhead rear lunges 135/95 lbs

Time cap: 13 min

Note: the load should allow you to complete unbroken sets of each movements in the first 3 rounds, while keeping it in 2 sets or less in the last 2 rounds of 8 and 12 reps.

Reps for the lunges are total, NOT per leg.

EVF360

Part A

4 rounds to build up to a heavy set:

5 per arm bottom up KB presses

10 double DB curls + Arnold presses

10 alternating DB renegade rows

Time cap: 15 min

Part B

3 rounds of 5 min AMRAP ladder:

3-6-9-12…

KB deadlifts 24/26 kg

American KBS 24/16 kg

KB overhead lunges, right arm 24/16 kg

KB overhead lunges, left arm 24/16 kg

— rest 2 min between AMRAP, reset the AMRAP each time.