Strength:
Deadlift
3-3-3+

WU (x5): 150/190/225
265# x3
300# x3
340# x5

Conditioning:
Row 3200m

Time: 12:58.3

FAA BJJ practice in morning

Conditioning:
Run 2mi w/ 20# vest

Time: 17:51

Conditioning:
AMRAP in 6:00:
--8 deadlift 185#
--8 box jump overs 24"
Rest 1:00
Max reps 135# thrusters in 2:00

Results: 5 rounds & 8 dl completed in 6:00, 15 thrusters completed in 2:00

Strength:
Bench
5-5-5

WU (x5): 100/125/150
165# x5
190# x5
215# x8

FAA BJJ practice in evening

Strength
Squat
5-5-5+

WU (x5): 125/155/190
205# x5
235# x5
265# x5

FAA BJJ practice in morning

Conditioning:
5 rounds:
10 SDHP 95#
10 wall ball 20#
10 box jumps 30"

Time: 11:12

Strength:
Press
5-5-5+

WU (x5): 60/75/90
100# x5
115# x5
130# x9

Strength:
Deadlift
5-5-5+

WU (x5): 150/190/225
245# x5
285# x5
320# x9

Conditioning:
Run 1.5mi w/ 20# vest

Time: 13:09

FAA BJJ practice in morning

Conditioning:
AMRAP in 15:00 of:
25 jumping pullups
25 db push press 2x30#

Results: 6 rounds & 15 pullups completed in 15:00

Cool down: 6# med ball partner situps (1:00 on, 1:00 rest, :50 on, :50 rest, :45 on, :45 rest, :40 on, :40 rest, :35 on, :35 rest, :30 on, :30 rest, :25 on, :25 rest, :20 on, :20 rest, :15 on, :15 rest, :10 on), 1:00 crossovers, 1:00 in-and-outs

Strength (de-load):
Bench
5-5-5

100/125/150

FAA BJJ practice in evening

Strength (de-load):
Squat
5-5-5

120/150/180

Conditioning:
10-9-8-...-3-2-1
1-2-3-...-8-9-10
Deadlift 225#
Box jumps 24"

Time: 9:41

FAA BJJ practice in evening

Strength (de-load):
Press
5-5-5

70/85/105

Strength (de-load):
Deadlift
5-5-5

150/185/220

Cool down: 100 abmat butterfly situps

Treadmill run 3mi

Time: 27:20

Treadmill run 3mi

Time: 25:31

Strength:
Bench
5-3-1+

WU (x5): 100/125/150
185# x5
210# x3
235# x5

Strength:
Squat
5-3-1+

WU (x5): 120/150/180
225# x5
255# x3
285# x3

Conditioning:
20 pushups
11 SDHP 135#
20 box jumps 24"
11 push press 135#
20 wall ball 20#
11 hang power cleans 135#
20 kbs 55#
11 front squats 135#
20 burpees
11 thrusters 135#

Time: 15:33

Strength
Press
5-3-1+

WU (x5): 70/85/105
130# x5
145# x3
165# x1

Strength:
Deadlift
5-3-1+

WU (x5): 150/185/220
275# x5
315# x3
350# x4

FAA BJJ practice in morning

Conditioning:
40m sandbag carry 100#
50 wall ball 20#
80m sandbag carry 100#
40 burpees
120m sandbag carry 100#
30 kbs 55#
160m sandbag carry 100#
20 deadlift 225#
200m sandbag carry 100#

Time: 24:09

Strength:
Bench
3-3-3+

WU (x5): 100/125/150
175# x3
200# x3
225# x7

FAA BJJ practice in evening

Strength:
Squat
3-3-3+

WU (x5): 120/150/180
210# x3
240# x3
270# x6

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 70/85/105
120# x3
140# x3
155# x3

Strength:
Deadlift
3-3-3+

WU (x5): 150/185/220
260# x3
295# x3
330# x7

SMAA BJJ tournament in morning