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

A. Build to a tough single Hang Snatch B. EMOM10 Snatch 1.1.1 @77% C. EMOM18 1. Push Press (from the ground) x 3 @185/125 2. TTB x 12 3. Alt Dumbbell Snatch x12 @60/40 D. AB 22 sec @97% 3 min rest x 4 E. Z1 (very easy effort) 15 Min AB

A. Back Squat 4x4 @20X1 All sets heavy rest 2-3 min B1. Weighted supinated grip pull-up 3x3 @1111 rest 60 sec B2. Weighted Dip 3x3 @21X1 rest 60 sec C. EMOM12 1. 6 DL @225/155 2. 50 DU D. AMRAP8 10 Wallball 20/14 4 Burpee bar mu E. Z1 15 Min AB

A. AMRAP15 10 Cal Ab 35 DU 4 Power Snatch 115/75 B. 15 Cal Row 10 Box Jump Overs 24"/20" 20 Burpees 20 AKBS 53/35 @97% C. 30 sec AB @85% effort 30 sec AB @60% effort x16 get off at minute 8 and rest/walk for 2-3 min D. 15 Min Z1

A. Jerk Balance 40% 3x3 B. Split Jerk 3, 3, 3, 2, 2, 2 build rest 2-3 min C1. Arnold Press 3x10 @30x1 rest 60 sec C2. Dumbbell Bent Row 3x10 @30X1 rest 6o sec C3. Dumbbell Shoulder Raise 3x10 @30X1 rest 60 sec D. 5-4-3-2-1 Clean & Jerk 185/125 15-14-13-12-11 Cal Row 5-4-3-2-1 Burpee Bar Muscle-up E. 15 Min Z1

A. Start at 65% 1rm Hang Power Clean and add 10# EMOM until tough single B. 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 4 C. AMRAP 5 5 Thruster 95# 10 Pull-up 20 DU rest 3-5 min AMRAP 5 21-15-9 S2O 115/75 Front Squat 115/75 Remaining time max rep CTB D. Death by TTB

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

A. Snatch build to a heavy single B. EMOM10 Snatch 1.1 @80% of A C. EMOM12 1. Strict Press x 5 2. TTB x 12 D. AB 20 sec @97% 3 min rest x 4 E. Z1 (very easy effort) 15 Min AB

A. Back Squat 3x5 @20X1 All sets heavy rest 2-3 min B. Weighted mix grip pull-up 3x3 @1111 rest 2 min C. AMRAP10 3 DL @225/155 5 Bar facing burpees 7 BJSD @30/24 D. AMRAP10 10 Cal AB 2 Burpee bar mu 20 DU E. Z1 (very easy effort) 15 Min AB

Testing Week - Make sure you bring in all of your scores from this week so we can discuss them. OPEX Winter Classic RX Division Standards Event 1 – At 00:00 on the running clock 12-minute AMRAP 11-9-7-5 Bar-facing burpees Squat snatches (115/155/205/225lbs, 75/105/135/145lbs) If you finish the entire ladder of 64-repetitions, spend the remaining time building to a 1RM squat snatch as your tie breaker (i.e - 64 + 265lbs); Otherwise, your score is the total repetitions completed in 12-minutes Event 2 – At 15:00 on the running clock 12-minute AMRAP 2 rounds of ‘Nate’ 5 Squat clean thrusters 155/105lbs ‘Nate’ is a Hero workout, and one round is: 2 ring muscle-ups 4 handstand push-ups (36x24 box

Testing Week A. Snatch 1rm in 15min B. Lactate Endurance Test 250m row 15 AKBS 70/53 25 Burpees 15 AKBS 70/53 250m row This should be performed all out. Goal is sub 4.