Morning:
Max reps bodyweight bench press
Max rep pull-ups
5 rounds

AMRAP 20 minutes
15x pull-ups
30x push-ups
45x squats

Afternoon:
4 mile ruck, >55#, 1 hour

Morning:
1.5 hours combatives

5x 155# push press
10x burpees
5 rounds

300 dips, partition as needed.

25 hand stand push ups, partition as needed

Afternoon:
1.8 mile ruck, challenging terrain, >55# ruck, 1.8 hours

Morning:
50 push-ups
10 man-makers, 25# dumb bells
50 squats
75 push-ups
15 man-makers, 25# dumb bells
75 squats
100 push-ups
20 man-makers, 25# dumb bells
100 squats

Then:
Piston press,
30# dumb bells, 15x
40# dumb bells, 10x -> 4 rounds

Afternoon:
5.7 mile ruck, >55# ruck, 1 hr 15 min

Morning:
Light lifting/biceps/triceps

Morning:
2 rounds
20x 115# thrusters
20x L pull-ups

With a group, 100 pull-ups for time

Afternoon:
Ruck march, 45# ruck, 6 miles

Morning:
Angie with a partner, 1 partner rests in plank position while other works
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Afternoon:
Dips, 7 rounds of 30x
Triceps, 12 sets
1-arm dumb bell floor press, 4 rounds, 8x each arm

Morning:
Kettlebell/burpee challenge practice, 20kg KB
10 KB swings - 1 burpee - 10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees

Then, deadlift 3-3-3-3-3

Afternoon:
2 rounds, 10x muscle ups
10 rounds, iron cross practice
4 rounds, ring work

Evening:
Striking class

Morning:
Bench 5-5-5
Weighted Pullups 5-5-5

Then;
“Grace”
For time:
135lb Clean and Jerk, 30reps

Triceps

Afternoon:
Ruck, 4.5 miles, 50# ruck

Dip improvement
6 rounds, max rep dips

MQoD, dedicated to Jimmie and everyone else prepping for the Bataan Memorial Death March:
A heroic march starts, and the only way to carry it through is by iron will and steel discipline.
The Iron Flood, Alexander Serafirmovich

Morning:
Ruck march, 5 miles, 50 lb ruck

Tactical Athlete Competition, Quantico
35# Ammo can push-press, 2 minutes

Late Morning
Angie, for time;
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Then;
TRX with MEH - good stuff

Then;
2 rnds on the peg board

3 rounds
Walk on hands, (handstand walk) 100 ft
Wall handstand, 2 minutes
15 HSPU (Hand Stand Push-Ups)
Subtract 6 minutes from total time for the wall handstand

I substituted a 160 ft bear crawl for the handstand walk

MQoD:
I stand on trial before the gods on judgment day,
A blink of an eye between the cradle and the grave
- Megadeth, Elysian Fields

4 rounds
5x burpees
10x 115# clean (squat clean NOT power clean)
15x pull-ups

Dips
30x
30x
45# Weighted dips,
3 rnds of max reps

Morning:
Work up to 1 RM front squat.

Afternoon:
21-15-9
95# thrusters
pull-ups

Morning:
3 rounds of;

500m row
12x body weight dead lift
24x 24" box jumps

Morning:
Prep for dip contest;

10x
40x
45x
31x
33x
35x

Then, for time, 100x

Prep for ammo can press contest;
40# dumb bell, 40x (didn't work to well.)

35# plate, 1 minute sets,
58x
62x
64x


Afternoon:
Prep for Bataan Memorial Ruck March;
~5.5 miles, 50#

Morning:
Deadlift 10K
Power clean 7.5K
Press/push-press 5K

Partition as needed, mine looked like;
DL 275# x37
PC 135# x56
Pr 95# x53

Afternoon:
Work up to 1 RM barbell TGU

Work up to 1 RM one arm barbell snatch

Row 5K

Morning:
7 rounds;
max body weight bench press/pull-ups
2 minute rest between sets

Bench press, 135# + 40# chain;
10x
8x
8x
8x

3 rounds;
Roman chair static bench press hold, 45# + 40# chain

Afternoon:
Muscle-up work;
7 rounds of 5x

5 rounds;

20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between sets.