Upper East Side

Warm up
7 min amrap:
10/side KB suitcase deadlifts
10 windmills (5/side) with light plate OH
10 groiners
10 supermen

Strength
Deficit Deadlift on 45# plates (4 inches)
5×5 @70% of 1RM of conventional deadlift
Then,
3×3 clean pulls at 95% of your clean 1RM

Metcon
5 rounds for time:
50 Double unders
20 alternating jumping lunges
Decreasing reps double dumbbell shoulder to overhead 50#/35#**
— rest 1min between each round

** reps on dumbbell S2OH decrease by 3 each round:
21-18-15-12-9

Time cap: 18 min

EVF360

A) 3 rounds for time:
10 double KB swings
20 double KB front rack walking lunges
30 double KB deadlifts
40 lateral jumps over KB

B) 2 x 11 min AMRAPs, resting 2 minutes between AMRAPs:
2-4-6-8-… box jumps
2-4-6-8-… double KB push presses
2-4-6-8-… V-ups

** reps increase by 2 each round
Restart from the beginning on the second AMRAP

Outdoor

A) 3 rounds for time:
10 double KB swings
20 double KB front rack walking lunges
30 double KB deadlifts
40 lateral jumps over KB

B) 2 x 11 min AMRAPs, resting 2 minutes between AMRAPs:
2-4-6-8-… weighted step ups
2-4-6-8-… double KB push presses
2-4-6-8-… V-ups

** reps increase by 2 each round
Restart from the beginning on the second AMRAP