Strength workout 1:
EMOM for 5:00
1 power clean & 1 hang clean @ 175#

Conditioning:
"GRACE"
30 C&J @ 135#

Time:  3:45

Strength workout 2:
Bench 5-3-1+

90# x5
115# x5
140# x5
175# x5
195# x3
220# x6

Strength:
Deadlift 5-3-1+

150# x5
190# x5
225# x5
285# x5
320# x3
360# x6

Strength:
Find 1rm of weighted 1:00 plank

35# x1:00
50# x1:00
75# x1:00
90# x1:00

Conditioning:
Death by thrusters (1 thruster at minute 1; 2 thrusters at minute 2; 3 thrusters at minute 3; ...)

12 thrusters completed at minute 12

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Conditioning:
"HELEN"
3 rounds:
Run 400m
21 KBS 53#
12 pullups

Time:  9:16

Strength:
EMOM for 8:00:
3 deadlifts at 310#

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Strength:
Press 5-3-1+

55# x5
70# x5
85# x5
105# x5
120# x3
135# x6

Conditioning:
5 rounds:
15 db thrusters 2x40#
15 t2b
15 box jumps 24"

Time:  16:34

Strength:
Squat 5-3-1+

120# x5
155# x5
185# x5
230# x5
260# x3
290# x6

Run 3mi in VFF

Time:  25:50.6

Strength:
Bench 3-3-3+

90# x5
115# x5
140# x5
160# x3
185# x3
210# x8

Conditioning:
50 deadlift 165#
Run 600m
50 burpees
Run 600m
50 KBS OH 53#
Run 600m

Time:  18:50

Strength:
Deadlift 3-3-3+

150# x5
190# x5
225# x5
265# x3
300# x3
340# x8

BamBam BJJ practice in evening

Strength:
Press 3-3-3+

55# x5
70# x5
85# x5
100# x3
115# x3
130# x8

Strength Workout 1:
work up to a 3-5 rep max on KB TGU

70# x10 (5 each side)

Conditioning:
21-15-9
HSPU
Pullups

Time:  5:31

Rilion Gracie BJJ practice in morning

Strength Workout 2:
Squat 3-3-3+

120# x5
155# x5
185# x5
215# x3
245# x3
275# x8

Strength:
Bench 5-5-5+

90# x5
115# x5
140# x5
150# x5
175# x5
195# x10

Strength:
Deadlift 5-5-5+

150# x5
190# x5
225# x5
245# x5
285# x5
320# x10

Strength:
4 rounds:
Power clean 1-1-1-1 (10 seconds between each rep, 2-3 minutes between each round)

165# x4
185# x4
205# x4
215# x4

Conditioning:
AMRAP in 10:00 of:
5 hang cleans 155#
15 situps

Results:  8 rounds + 5 hang cleans completed in 10:00

Strength:
5 rounds:
3 shoulder press, 5 push press, 7 push jerk

95# x15
105# x15
115# x15
125# x15
135# x0

Conditioning:
"BASELINE"
Row 500m
40 squats
30 abmat butterfly situps
20 pushups
10 pullups

Time:  4:13

Strength:
Press 5-5-5

55# x5
70# x5
85# x5
90# x5
105# x5
120# x10

Strength workout 1:
Front squat 10-8-6-4-2

155# x10
185# x8
215# x6
245# x4
275# x2

Conditioning:
AMRAP in 6:00 of:
1 pike pushup
1 pistol
1 abmat butterfly situp
2 pike pushups
2 pistols
2 abmat butterfly situps
...continue increasing each set by 1 rep of each exercise

Results:  145 total reps (9 of everything + 10 piked pushups)

Strength workout 2:
Squat 5-5-5+

120# x5
155# x5
185# x5
200# x5
230# x5
260# x10

Strength Workout 1:
Front Squat 10-8-6-4-2

155# x10
185# x8
215# x6
245# x4
275# x2

Conditioning:
AMRAP in 6:00 of:
1 pike pushup, 1 pistol, 1 abmat butterfly situp
2 pike pushups, 2 pistols, 2 abmat butterfly situps
...

Results:  145 reps completed in 6:00

Strength Workout 2:
Squat 5-5-5+

120# x5
155# x5
185# x5
200# x5
230# x5
260# x10

Conditioning:
50 box jumps 20"
5 rope climbs
50 KBS OH 53#
50 butterfly abmat situps
50 DB hang power cleans 2x40#
800m run
50 good mornings (unweighted)

Time:  18:30

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Conditioning:
"JACKIE"

Row 1000m
50 thrusters 45#
30 pullups

Time:  8:48

Cool down:  35 parallette pass throughs

Rilion Gracie BJJ practice in morning

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