Upper East Side

Warm up
2 rounds:
10 dumbbell goblet squats
10 cal row or ski
10 single arm dumbbell clean and jerks (5/arm)
10 cal row or ski
10 single dumbbell Box step ups

Strength
5 sets, increasing throughout to find a challenging weight of the following complex:
1 power clean + 1 hang squat clean + 2 front squats

Metcon
4min AMRAP:
8 wall balls 20/14 lbs
4 double dumbbells box steps overs 50/35 lbs, 24/20 in
— Rest 2min
4min AMRAP:
12 wall balls 20/14 lbs
6 double dumbbells box steps overs 50/35 lbs, 24/20 in
— Rest 2min
4min AMRAP:
16 wall balls 20/14 lbs
8 double dumbbells box steps overs 50/35 lbs, 24/20 in

EVF360

A) 2 rounds of:
8 double DBs burpee deadlifts
16 plate squats with press out
24 V-ups

B) 4x5min ascending reps AMRAP, with 3 min rest between:
3-6-9-12…
Handstand push-ups
Double DBs front squats
Double DBs cleans

Reset the AMRAP each interval to begin at 3 reps of each movement .