Upper East Side

Warm up
2 rounds
10 goblet squats
10 goblet good mornings
10 push ups
20 hollow rocks
50 single unders

Strength
Pause Back squat
5×5
At 75% of 1RM, 3 sec pause in bottom.

Metcon
4 rounds
250m row
40 Double unders
10 SA DB squat snatch (50/35)

EVF360

A) 3 rounds
16 DB clean and jerk
15 v-ups
16 DB front squats
15 v-ups
16 DB push press
15 v-ups

B) Amrap 15m
8 DB Devils press
12 pistols
400m run

Outdoor
A) 3 rounds
16 DB clean and jerk
15 v-ups
16 DB front squats
15 v-ups
16 DB push press
15 v-ups

B) Amrap 15m
8 DB Devils press
12 pistols
400m run