Morning:
18 minute AMRAP
10x 95# SDHP
20 steps, w/45# overhead, lunges
30x sit-ups

Morning, at The Ludus:
8000# deadlift (partition as needed) (i.e. 225# x 10 = 2250#)
6000# powerclean
4000# overhead press

6 rounds;
1 arm barbell bent row, 75#, 10x

Work up to 1 RM 1 arm pull-down
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Afternoon:
Biceps

50x 1 arm dumb bell row

Work up to 4 RM 1 arm dumb bell row, go to failure, all sets

Morning, at The Ludus:
21-18-15-12-9-6-3
95lb Power Clean
Ring Dips
Knees to Elbows

Morning, at The Ludus:
21-18-15-12-9-6-3
95lb Power Clean
Ring Dips
Knees to Elbows

Morning, at The Ludus:
For time:
150 Wallball shots, 20 pound ball

Morning, at The Ludus:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Morning, at The Ludus:
Work up to 1 RM deadlift.

Then;
3 rounds for time of:
50x Sumo Deadlift Hi-pull w/bar
12 Body Weight Deadlifts
21 Box Jumps, 24″

Morning, at The Ludus:
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5 Pood
12 Pullups

Then;
3 rounds
1 minute tire/sledge hammer strikes
sled pull

Morning, at The Ludus:
5 rounds;
10x 24" box jump
10x 185# deadlift
10x Thruster
10x Pull-up
10x Close grip push-up

5 rounds;
10x Pull-up
10x Bent-over row
10x Upright row
10x Shoulder press
10x Renegade row

Afternoon:
Strength/power work
1 arm DB bench press
1 arm triceps extensions

Heavy bag kicks

Morning, at The Ludus:
21-18-15-12-9-6-3
115#/75# push press
24" box jump
Ring dips
Knees to elbows

___________________________

Work up to 1 RM 1 arm clean

Afternoon:
5 rounds;
10x 1 arm burpee to 25# KB swing
20x squats

Then;
strength/power work with shoulder press

Then;
5 rounds;
1 minute heavy bag
10x 25# KB swings
Rest remainder of minute

Morning, at The Ludus:
Run 1/4 mile
50x 1 pood power snatches
50x pull-ups
Run 1/4 mile
40x 1 pood power snatches
40x pull-ups
Run 1/4 mile
30x 1 pood power snatches
30x pull-ups
Run 1/4 mile
20x 1 pood power snatches
20x pull-ups
Run 1/4 mile
10x 1 pood power snatches
10x pull-ups

Then;
30x 36" box jumps

Afternoon:
Work up to 5 RM max leg press

Morning:
Run 5 miles

Afternoon:
5 rounds, attempt to increase weight each round;
5x dumb bell (DB) dead lift
5x DB hang clean
5x DB push press
5x DB squat

Morning, at The Ludus:
50 Burpees
100 Sit-ups
50 KB swings, 1.5 pood
50 Pull-ups

_____________________________________

Work up to 1 RM one arm barbell snatch

Afternoon:
Work up to 1 RM dumb bell push press

5 rounds
1 minute heavy bag
10x 40# dumb bell push press
Rest remainder of minute

Chest/triceps work/Heavy bench day

Morning, at The Ludus:
1 pood KB
10 KB swings - 1 burpee
10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees

4 rounds
50' sled pull, sled w/90#
10x 115# barbell bent row

6 rounds
10 pull-ups
10x 115# barbell bent row

6 sets
curl bar curls

Morning, at The Ludus:
Run 1 mile
Partition as needed:
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

4 rounds
Cybex decline press, 15x
10x push-ups

Afternoon:
Run 5 miles