Windmills
3 sets x 5/5 reps @ 35#


Conditioning
"343" - Firefighter Salvatore B. Calabro - Ladder 101
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Balls (20#, 10 ft)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

27:27


Weightlifting
Press in Split
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (66 kg)

Clean above knee + Clean
5 sets x 1 rep @ 70% (80 kg)

Bracing


BJJ
Guard Passes
5 rounds of rolling (did not get submitted)