Morning:
KM Fit at Krav Maga NOVA

Morning, at The Ludus:
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Then;
OHS 4-4-4-4-4

2 rounds;
60 sec box jumps
60 sec rest

Morning, at The Ludus:
"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Then;
3 rounds;
225lb Deadlift, 6reps
Burpee Pullups, 7reps
2 Pood Kettlebell Swings, 10reps
Run 200meters

Afternoon:
5 rounds;
Max reps 185# Incline barbell press
Max reps chin-ups
2 minute rest

Then;
4 rounds;
225# shrugs
Curl bar, 75#

4 rounds;
Curl bar, 75#
Barbell bent rows, 135#

Morning, at The Ludus:
5 rounds;
20x KTE
10x burpees
5x push-press (90% 1 rep shoulder press max)

5 rounds;
Double rope wave
30 seconds work
30 seconds rest

Afternoon:
Krav Maga at Krav Maga NOVA

Morning, at The Ludus:
AMRAP in 20 minutes;
225# dead-lift, 6x
7x burpee pull-ups
10x KB swings, 2 pood (~75#)
Run 200m

3 rounds;
60 seconds box jump, 24" box
60 seconds rest

Afternoon:
Front squat, 10-5-2-2-2-2-2
Back squat, 10-4-4-4

Double sets
10x Windshield wipers
10x KTE
3 rounds

Morning, at The Ludus:
75x 95# Power snatch

Quantico Maxed Out Friday event;
265# Bench @ 169 BW

Afternoon:
Triple sets;
Smith machine incline bench
Flat bench
Push-ups
4 rounds

Smith machine incline bench
Alt dumb-bell press
Dips
4 rounds

Push-ups
Dumb-bell press
Push-ups
2 rounds

Triceps

Morning, at The Ludus:
For time;
21-15-9
95# thrusters
Pull-ups

Then, for time;
25x deadlift, 315#/scaled as required

Morning, at The Ludus:
3 rounds for time;
20 KB swings, 1.5 pood
20 overhead lunges w/45#
Run 400m
20 Burpees
20 Wall-ball shots w/20#

Morning:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Afternoon:
PT Test - easy

Morning:
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood (~53#)
10 Box jumps, 24 inch box