Strength:
Front Squat
3-3-3+

WU (x5): 100/120/145
170# x3
195# x3
220# x8

FAA BJJ practice in evening

Conditioning:
5 rounds:
---rope climb 15'
---5 burpees
5 rounds:
---double leg takedown
---spin drill 3 rotations
5 rounds:
---jab/cross/hook/cross
---10 kicks

Time: 5:30

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 65/80/100
115# x3
130# x3
145# x5

Strength:
Deadlift 3-3-3+

WU (x5): 160/200/240
280# x3
320# x3
360# x3

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

FAA BJJ practice in morning

Strength:
Bench 5-5-5+

WU (x5): 105/130/160
170# x5
195# x5
225# x5

Strength:
Front Squat
5-5-5+

WU (x5): 100/120/145
160# x5
180# x5
205# x8

Conditioning:
7 rounds:
6 SDHP 95#
8 1 leg box jumps 24"

Time: 5:26

FAA BJJ practice in evening

Conditioning:
10-9-8-7-6-5-4-3-2-1
deadlift 135#
hang power clean 135#
shoulders to overhead 135#

Time: 20:37

Strength:
Press
5-5-5+

WU (x5): 65/80/100
105# x5
120# x5
140# x6

Strength:
Deadlift
5-5-5+

WU (x5): 160/200/240
260# x5
300# x5
340# x5

Conditioning:
Row 5k

Time: 20:52

FAA BJJ practice in morning

Conditioning:
5 rounds:
5 deadlift 275#
10 burpees

Time: 5:55

Cool down: 25m 100# sled sprint/25m pull back x3

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

105/130/155

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

95/115/140

Conditioning:
3 rounds:
40 push press 65#
30 squats
20 ring dips
10 double unders

Time: 12:13

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

65/80/95

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

155/195/235

BamBam BJJ practice in evening

Conditioning:
3 rounds:
Run 400m
15 squat snatch 75#
9 HSPU

Time: 17:19

Strength:
Bench
5-3-1+

WU (x5): 105/130/155
195# x5
220# x3
245# x3

Strength:
Front Squat
5-3-1+

WU (x5): 95/115/140
175# x5
200# x3
220# x5

Strength:
Press
5-3-1+

WU (x5): 65/80/95
120# x5
135# x3
150# x3

Strength:
Deadlift
5-3-1+

WU (x5): 155/195/235
290# x5
330# x3
370# x1

FAA BJJ practice in morning

Strength:
Bench
3-3-3+

WU (x5): 105/130/155
180# x3
205# x3
230# x4

Conditioning:
Run 2mi w/ 25# vest (w/ Hershey)

Time: 17:34

SMAA BJJ practice in evening

Strength:
Front Squat
3-3-3+

WU (x5): 95/115/140
165# x3
185# x3
210# x7

Conditioning:
3 rounds:
15 thrusters 95#
12 burpee pullups
9 kbs 70# (overhead)
Run 400m

Time: 18:25

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 65/80/95
110# x3
125# x3
140# x5

Conditioning:
5 rounds:
20 GHD situps
5 push jerk 165#

Time: 8:40