Upper East Side

Warm up
4 rounds:
30 sec bar hang
30 double unders
10 scap pull-ups
10 plank transitions

Strength
Weighted pull-ups, 5×5 increasing
The goal is to find a very difficult variation of pull-up for a set of 5. If no pull up yet, use a light band, or put your feet on a box for ring rows

Metcon
4 min AMRAP(row distance) :
18 lateral burpee over rower
Max distance row
— rest 2min – –
4 min AMRAP (burpees) :
500m/400m row
Max lateral burpees over rower
— rest 2min – –
4 min AMRAP (row distance) :
18 lateral burpee over row
Max distance row
— rest 2min – –
4 min AMRAP (burpees) :
500m/400m row
Max lateral burpees over rower

EVF360

A) 3 rounds
20 goblet lunges (10/leg)
150m row
10 KB windmills (5 per side)
5 burpees

B) 4 min EMOM
8 strict pullups
— rest 1 min
4 min EMOM
10 kettlebell snatches (5/arm)
— rest 1 min
4 min EMOM
12 single dumbbell thrusters (one hand on each bell)
— rest 1 min
4 min EMOM
14 V-ups