Upper East Side

Warm up
2 rounds
10 KB good mornings
10 KB kang squats
10 glute bridges
10 plank shoulder taps
10 burpees

Strength
Deadlift
5×4
Try to match last weeks last set

Conditioning
3 rounds
10 Strict HSPU
10 DB Hang power cleans 50/35
50 double unders

EVF360

Indoor
A) 21-15-9
DB thrusters
Weighted situps

Rest 2min

9-15-21
DB clean and jerks
Toes to bar/toes to rig

Rest 2 min

21-9-15
Double DB snatches
Burpees over the DB

Outdoor
A) 21-15-9
DB thrusters
Weighted situps

Rest 2min

9-15-21
DB clean and jerks
V-ups

Rest 2 min

21-9-15
Double DB snatches
Burpees over the DB