Upper East Side

Warm up
6 minutes
6 PVC good mornings
6 PVC kang squats
20 situps
10 KB RDL
8/8 KB SA KBS

Strength
Deadlift
5×3
Across at 80% of last week’s weight

Metcon
15-12-9
Man Makers 50/35
DB Front Squats

EVF360

4 min AMRAP
10 DB thrusters
30 double unders
10 v ups

Rest 1m

6 min AMRAP
12 DB front squats
30 Mountain climbers
12 sit ups

Rest 1m

8min AMRAP
14 DB Lunges
30 flutter kicks
14 DB russian twists

Rest 1min

10min AMRAP
14 DB deadlifts
30 squat thrusts
14 bicycle crunches

Outdoor
4 min AMRAP
10 DB thrusters
30 double unders
10 v ups

Rest 1m

6 min AMRAP
12 DB front squats
30 Mountain climbers
12 sit ups

Rest 1m

8min AMRAP
14 DB Lunges
30 flutter kicks
14 DB russian twists

Rest 1min

10min AMRAP
14 DB deadlifts
30 squat thrusts
14 bicycle crunches