Upper East Side

Warm up
20-15-10
KB Deadlifts
Row/Ski Calories

Strength
Banded Deadlift at 60% of your 1RM
Every 75s, for 10 rounds, 3 banded deadlifts

Metcon
18 min AMRAP
30 double unders
15/12 cal row
10 alternating barbell front rack reverse lunges 135/95 lbs

EVF360

A) 10 min AMRAP
3 dumbbell manmakers
6 pushups
9 air squats

B) For time:
Row 500/400m
40 alternating DB snatches
30 pushups
20 situps
30 pushups
40 alternating DB snatches
Row 500/400m

Outdoor
A) 10 min AMRAP
3 dumbbell manmakers
6 pushups
9 air squats

B) For time:
Run 400m
40 alternating DB snatches
30 pushups
20 situps
30 pushups
40 alternating DB snatches
Run 400m