Upper East Side

Warm up

1 min pull-up bar dead hang, then:
4 min AMRAP:
5 down ups
5 jump squats
2 inch worms
4 alternating T push-ups

Push jerk + split jerk

Using your most recent clean and jerk 1RM
Push jerk
5 at 55%, 5 at 65%, 4 at 70%, 4 at 70%
Split jerk
5 at 70%, 5 at 72.5%, 4 at 72.5%

Note: same rep scheme as last week, adding load.

Conditioning

10 min AMRAP with buy-in:
Buy-in: 1,000m run
Then, in the remaining time, AMRAP:
5 handstand pushups
10 alternating DB snatches 50/35 lbs

Scaling option: pike push-ups, or scale up to strict HSPUs

EVF360

Part A
For time:
10-9-8-7-6-5-4-3-2-1 double dumbbells thrusters 50/35 lbs
1-2-3-4-5-6-7-8-9-10 hand release push-ups

Time cap: 10 min
Note: Thrusters should be unbroken

Part B
24 min alternating EMOM for load and quality:
10 double DB seated presses
12/10 cal row
10 strict toes to bars / hanging knee raises
12/10 cal row
30 alternating plank shoulder taps
12/10 cal row