Upper East Side

Warm up
3 rounds
10 high box steps ups
8 bent over BB row (empty barbell)
6 yoga push-ups
40 high knees

Strength
4 round, alternating between:
6/leg alternating front rack BB box step ups 24/20 in
Max effort strict pullups (banded strict pullups)

Metcon
For time:
Every 4 min:
400m run
20 American KBS 24/16kg
Max reps double unders in remaining time
Repeat until you reach a total of 320 double unders or 540 single unders

7 rounds cap (28 min)

EVF360

A) 15 rounds, 30s work, 30s rest, rotating through (5 rounds or each):
Ring rows / pullups
Single dumbbell box step ups 24/20 in
Squat thrusts

B) For time:
Every 4 min:
600m/480m Row or Ski
20 American KBS 24/16kg
Max reps double unders in remaining time
Repeat until you reach a total of 320 double unders or 540 single unders

7 rounds cap (28 min)