A. “Khufu” 10 Power Cleans (205/145) 20 Strict Handstand Push-Ups 30 Alternating DB Snatch (70/50) 40 Wall Ball (20/14) 50 Calorie Row 40 Wall Ball Shots (20/14) 30 Alternating DB Snatch (70/50) 20 Strict Handstand Push-Ups 10 Power Cleans (205/145) B. 30 sec AB @85% effort 30 sec AB @60% effort x20 get off at minute 10 and rest/walk for 2-3 min

A. Jerk Balance 40% 3x3 B. Split Jerk build to a tough single C. EMOM8-10 Split Jerk x1 @80% of A D. 5 Rounds 10 Cal AB 10m HS walk E. 5k Row

A. Start at 65% 1rm Power Clean and Jerk add 10# EMOM until tough single B. EMOM10 2 PC&J @80% of A C. 3 Squat Clean Thruster 185/125 20 Cal AB 50 DU Max UB Ring MU rest 3 min x 3 D. AMRAP 6 5 HSPU 7 TTB 9 BJO 24"/20" rest 3-5 min E. "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU ***has to be unbroken..if you are on the set of 50 and you hit your feet at 49 you will redo the set of 50 again, not the entire workout

A. 40 min Z1 B. 15-20 min priority mobility

A. Build to a tough 3 Position Snatch in a minimum of 5 sets B. EMOM15 Drop 15-20# from A then emom 3 pos. snatch C. EMOM21 1. Alt Dumbbell Snatch x12 @60/40 2. TTB x 12 3. DU x 50 D. AB 25 sec @97% 3.5 min rest x 5 E. Z1 (very easy effort) 15 Min AB

A. Back Squat 4x3 @20X1 All sets heavy rest 2-3 min B1. Weighted pronated pull-up 4x2 @1111 rest 60 sec B2. Weighted Dip 4x2 @21X1 rest 60 sec C. EMOM14 1. 6 DL @225/155 2. 50 DU D. AMRAP5 10 Wallball 20/14 10 CTB E. AMRAP5 10 Box jump over 24"/20" 10 Pull-up F. Z1 15 Min AB

A. AMRAP10 20 HSPU 20 TTB 20 BJSD 30"/24" B. 15-12-9 Ground to Overhead 95/65 Burpee @97% C. 30 sec AB @85% effort 30 sec AB @60% effort x20 get off at minute 10 and rest/walk for 2-3 min D. 15 Min Z1

A. Jerk Balance 40% 3x3 B. Split Jerk 2, 2, 2, 2, 2 build rest 2-3 min C. HS Walk 50m for time D. 10-9-8-7-6-5-4-3-2-1 D-Ball Clean 150/100 50m Dual KB Front Rack Carry 53/35 E. 15 Min Z1

A. Start at 65% 1rm Hang Power Clean and add 10# EMOM until tough single B. EMOM8 3 PC @80% of A C. Max Rep UB Ring MU rest 1 min -3" Def HSPU x 10-12 rest 1 min TNG HPC 155/105 x 5 rest 1 min x 5 D. AMRAP 5 3 HSPU 4 TTB 5 Thruster 95/65 rest 3-5 min AMRAP 5 15-12-9-6 S2O 115/75 DU x 50 Remaining time max rep CTB

A. 40 min Z1 B. 15-20 min priority mobility