Upper East Side

Warm up
6 min AMRAP
10 Ring rows
10 jumping squats
10 shoulder taps
10 kettlebell push presses (light, 5 / arm)

Gymnastics
Every 2 minutes for 5 rounds:
Option A: 1 max set of handstand pushups
Option B: 5 wall walks

Use option A only if you can do at least 15 UB handstand push-ups

Metcon
Alternating EMOM 20min (5 rounds)
1) 16 American KBS, 24/16kg
2) 8 HSPUs
3) 16 Alternating dumbbell snatches 50/35 lbs
4) 8 squat thrusts + plank hold for the remainder of the minute

EVF360

A) Alternating Tabata (20/10, 8 rounds of each movement) :
1-Burpees
2-Flutter kicks
3-Push-ups

B) 15min AMRAP
10 lateral box step ups
20 single arm dumbbell Hang Power cleans
3 wall walks
40 double unders / 80 single unders