Strength:
Deadlift
3-3-3+

WU (x5): 155/195/235
270# x3
310# x3
350# x3

Conditioning:
5 rounds:
Run 400m
20 burpees
15 bent db rows 2x 50#

Time: 16:55

FAA BJJ practice in morning

Conditioning:
3 rounds w/ elevation mask (yellow):
Run 400m
5 power cleans 135#
5 ohs 95#

Time: 10:13

Strength:
Bench
5-5-5+

WU (x5): 105/130/155
170# x5
195# x5
220# x7

Conditioning:
Light run/walk 1mi w/ Hershey

Time: 9:15

FAA BJJ practice in evening

Strength
Front Squat
5-5-5+

WU (x5): 95/115/140
150# x5
175# x5
200# x7

FAA BJJ practice in evening

Strength:
Press
5-5-5+

WU (x5): 56/80/95
105# x5
120# x5
135# x7

Conditioning:
3 rounds:
Run 400m
5 db thrusters 2x50#
10 pushups
15 t2b

Time: 9:21

Strength:
Deadlift
5-5-5+

WU (x5): 155/195/235
255# x5
290# x5
330# x6

FAA BJJ practice in morning

Conditioning:
3 x 3:00 rounds on heavy bag w/ 1:00 rest between rounds

Conditioning:
21 OHS 95#
20m sled sprint 100#
21 SDHP 95#
20m sled pull back 100#
15 OHS 95#
20m sled sprint 100#
15 SDHP 95#
20m sled pull back 100#
9 OHS 95#
20m sled sprint 100#
9 SDHP 95#
20m sled pull back 100#

Time: 9:44

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

100/125/150

FAA BJJ practice in evening

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

125/155/190

Conditioning:
3 rounds w/ MMA gloves:
--Run 400m
--15' rope climb
--5 rounds:
-----4 punches
-----sprawl

Time: 7:20

FAA BJJ practice in evening

Conditioning:
21-15-9
Thrusters 95#
KBS 53#
Ring dips
Dead hang pullups

Time: 15:46

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

60/75/90

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

150/190/225

Conditioning:
Run 2mi w/ 25# vest

Time: 15:59

Strength:
Bench
5-3-1+

WU (x5): 100/125/150
190# x5
215# x3
240# x2

FAA BJJ practice in evening

Strength:
Squat
5-3-1+

WU (x5): 125/155/190
235# x5
265# x3
295# x0

Conditioning:
3 rounds hitting heavy bag (3:00 rounds w/ 1:00 rest)

FAA BJJ practice in evening

Strength:
Press
5-3-1+

WU (x5): 60/75/90
115# x5
130# x3
145# x4

Conditioning:
"GRACE"
30 clean & jerk

Time: 4:07

Strength:
Deadlift
5-3-1+

WU (x5): 150/190/225
285# x5
320# x3
360# x3

FAA BJJ practice in morning

Conditioning:
Run 1.5 mi w/ 25# vest

Time: 12:43

Conditioning:
3 rounds:
Row 500m
20 kbs 53#
10 box jump burpees 24"

Time: 13:34

Strength:
Bench
3-3-3+

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

Strength:
Squat
3-3-3+

WU (x5): 125/155/190
220# x3
250# x3
280# x3

SMAA BJJ practice in evening

SMAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 60/75/90
105# x3
120# x3
135# x7

Conditioning:
"ANNIE"
50-40-30-20-10
Double unders
Abmat butterfly situps

Time: 7:23