Upper East Side

Warm up
8 minutes
6 tempo air squats (6 count down)
20 penguins
10 alternating groiners
20 supermans
8 jump squats
30sec hollow hold

Strength
Back squat
18 min to find 3RM

Metcon
15 min AMRAP
5 clean 155/105
10 hspu
5 man makers 50/35
10 box jumps

EVF360

A) 3 rounds
15 weighted sit-ups
30 hollow rocks
1 min wall sit
12 DB lateral flies

B) 5min EMOM
10/10 single arm DB bent over row

Rest 1:00

5min EMOM
10/10 single arm DB thrusters

Rest 1:00

5min EMOM
20-24 alt DB Snatch

Rest 1:00

5min EMOM
12-16 HSPU or pike push up

Outdoor

A) 3 rounds
15 weighted sit-ups
30 hollow rocks
2 plaza runs
12 DB lateral flies

B) 5min EMOM
10/10 single arm DB bent over row

Rest 1:00

5min EMOM
10/10 single arm DB thrusters

Rest 1:00

5min EMOM
20-24 alt DB Snatch

Rest 1:00

5min EMOM
12-16 HSPU or pike push up