Upper East Side

Warm up
2 rounds
10 Air squats
20 hollow rocks
30 double unders
40 plank shoulder taps

Strength
Back squat
5×3
Across at 80%

Metcon
For time
100 double unders
15 clean and jerks 95/65
50 pull ups
15 clean and jerks 95/65
100 double unders

EVF360

A) 16 min EMOM
16 box jumps
20 alt DB Snatches
12/10 cal row
20 goblet cossack squats

B) 18 min AMRAP
50 double unders
40 Goblet Lunges
30 Plate GTOH
20 Toes to bar
10 burpees

Outdoor
A) 16 min EMOM
20 Weighted step ups
20 alt DB Snatches
75 single unders
20 goblet cossack squats

B) 18 min AMRAP
200m run
40 Goblet Lunges
30 SA DB clean and jerks
20 V-ups
10 burpees