Upper East Side

Warm up
3 rounds:
10 bird dogs
10 supermen
10 groiners
10 Hollow rocks

Strength
Deficit Deadlift on 45# plates (4 inches)
5×8 @60% of 1RM of conventional deadlift

Metcon
4 rounds for time:
400 Meter Run
10 push presses 125/85 lbs

Time cap: 18min

EVF360

A) 3 rounds:
8 double Kettlebell floor presses
10 double Kettlebell sumo deadlifts
12 Plank transitions
14 lunge steps

B) For time:
800m run
— then
2 rounds of:
40 alternating DB snatches
40 wall balls
— then
Then 80 jump ropes