Strength:
5 rounds:
1 press
2 push press
3 push jerk

Results:  135#, 140#, 145#, 150#, 155#

Conditioning:
AMRAP in 12:00 of:
15 KBS OH 70#
5 HSPU
10 box jumps 24"

Results:  4 rounds + 15 KBS completed in 12:00

Strength:
Squat
155# x5
195# x3
225# x2
255# x1
285# x1
315# x1
350# x0
350# x1

Deadlift
155# x5
245# x5
295# x2
325# x1
365# x1
405# x1

2 rounds w/ prowler + 90# (165# total):
30 yard sprint on high horizontal handle
1:00 rest
30 yard sprint on vertical handles
1:00 rest

Time:  8:52

Strength:

Squat
320# x5

Squat Clean
155# x3
185# x2
215# x1
235# x1
225# x1

DB Press
(2x50#) x9
(2x50#) x7
(2x50#) x7

Strength:

Squat
220# x5
220# x5

Press (de-load)
60# x5
75# x5
90# x5

Ring rows
bw x20
bw x16
bw x14

Conditioning:
3 rounds w/ 26# Bulgarian bag:
10 power snatch (horns)
10 arm throws (horns)
10 G2OH (top handles)
15 bent rows (horns)
20 spins (horns)
Rest 1:00

Time:  8:35

Strength:

Squat
280# x5
280# x5
280# x5
280# x5
280# x5

Deadlift (de-load)
155# x5
195# x5
230# x5

Parallette perfect pushups
bw x22
bw x17
bw x13

Strength:

Squat
315# x5

Clean & jerk
155# x3
185# x2
205# x1
225# x1
235# x0  **too slow, not too heavy

Bent DB row
(2x50#) x15
(2x50#) x12
(2x50#) x12

Strength:

Squat
220# x5
220# x5

Press
60# x5
75# x5
90# x5
110# x5
125# x3
140# x1

Ring dips
bw x18
bw x14
bw x9

Strength:

Squat
275# x5
275# x5
275# x5
275# x5
275# x5

Deadlift
155# x5
195# x5
230# x5
290# x5
330# x3
370# x1

Pullups
bw x13
bw x10
bw x10

Conditioning:
Row 500m
Rest 2:00
Row 500m
Rest 2:00
Row 500m

Results:  1:43.0; 1:52.1, 1:55.6

Strength:

Squat
310# x5

Squat clean
155# x3
185# x2
205# x1
225# x1
245# x1

Ring dips
45# x8
45# x6
45# x5

Strength:

Squat
215# x5
215# x5

Press
60# x5
75# x5
90# x5
105# x3
120# x3
135# x3

BJJ gi pistol grip parallel rows
bw x15
bw x14
bw x12

Strength:

Squat
270# x5
270# x5
270# x5
270# x5
270# x5

Deadlift
155# x5
195# x5
230# x5
270# x3
310# x3
350# x3

Parallette HSPU
bw x3
bw x3
bw x3

Strength:

Squat
305# x5

Clean & Jerk
155# x3
185# x2
205# x1
225# x1
225# x1

Barbell row
155# x8
155# x8
155# x8

Rilion Gracie BJJ practice in morning

Strength:

Squat
215# x5
215# x5

Press
60# x5
75# x5
90# x5
95# x5
110# x5
125# x5

Pushups
bw x30
bw x20
bw x20

Conditioning:
AMRAP in 10:00 of:
:20 airdyne sprint
:20 rest

Results:  140 calories