Upper East Side

Warm up

2 rounds:

5 high box step ups per side

5 wall facing squats

5 pronated snow angels

5 inch worms with push-up

Overhead squat

3×20 – find a challenging set of 20 for the day

Accessory: 3×20 wall facing handstand shoulder taps (plank shoulder taps)

Conditioning

20 min alternating EMOM:

12 thrusters 95/65 lbs

14 KB snatches 24/16 kg

Max calories row

Rest

Score: total cal row, only counting reps from rounds where you completed the thrusters and KB snatches

Change side anytime on KB snatches

EVF360

Part A

4 rounds for quality and load:

8 half kneeling single arm KB bottom up presses per side

12 bent over KB seesaw rows per side (24 total)

16 alternating DB plank pull throughs

20 alternating single arm DB bench presses (10 per arm, hold other DB at chest)

Part B

20 min alternating EMOM:

15 wall balls 20/14 lbs

15 American KBS 24/16 kg

Max calories row

Rest

Score: total cal row, only counting reps from rounds where you completed the thrusters and KB snatches

Change side anytime on KB snatches

Core 360

4 rounds for max rep, working as 40 sec work, 20 sec rest, and rotating through (20 min total):

Prone bird dog lift

20 sec per side single DB suitcase deadlifts

DB Russian twists

Cross body V-ups

20 sec per side Copenhagen plank