4 rounds:
5 "Curtis P's" 95#
10 burpees
15 squats

***"1 Curtis P" = 1 hang squat clean, 1 R lunge, 1 L lunge, 1 push press

Time: 9:30

1 back squat 65# @ 1:00
2 back squats 65# @ 2:00
3 back squats 65# @ 3:00
...
each set of back squats must be completed within 1 minute
continue until unable to complete number of back squats in 1:00 time allotted

Results: completed 18 back squats @ 18:00

Cool down: 50 box jumps 20" & 50 step ups 20"

BJJ practice in evening

1 pullup @ 1:00
2 pullups @ 2:00
3 pullups @ 3:00
...
each set of pullups must be completed within 1 minute
continue until unable to complete number of pullups in 1:00 time allotted

Results: completed 15 pullups @ 15:00

Cool down: 100 jumping pullups

BJJ practice in evening

"CrossFit Total"

Back Squat
225# x 1
245# x 1
265# x 0

Press
135# x 1
145# x 1
150# x 0

Deadlift
265# x 1
290# x 1
305# x 1

Score: 245 + 145 + 305 = 695

5 rounds (10 minute cutoff):
7 thrusters 135#
7 box jumps 30"
7 burpees

Time: DNF!!!
4 rounds completed

6 rounds:
run 400m
max rep pullups
2:00 rest

Round 1: 1:17 - 20
Round 2: 1:26 - 15
Round 3: 1:31 - 12
Round 4: 1:45 - 10
Round 5: 1:50 - 10
Round 6: 1:46 - 12

BJJ practice in evening

Max weight push press
3-3-3-3-3

115# x 3
135# x 3
155# x 3
170# x 3
180# x 3

Cool down: 21-15-9 overhead kb swing 55# & burpees
Time: 4:30

BJJ practice in evening

5 rounds (wearing 20# weight vest):
5 push press 135#
20 pushups

Time: 14:10

5 rounds:
2 handstand pushups
4 thrusters 135#
6 box jumps 30"

Time: 5:43

Max weight front squat
3-3-3-3-3

155# x 3
165# x 3
185# x 3
215# x 3
225# x 2

BJJ practice in evening

3 rounds:
400m run
21 slam ball 15#
12 clean & jerk 95#

Time: 14:01

Cool down 1: 1:00, :45, :30, :20 situps w/ 15# ball
Cool down 2: Tabata pullups

Cleans
5-4-3-2-1-1-1-1

5 x 155#
4 x 160#
3 x 165#
2 x 170#
1 x 175#
1 x 180#
1 x 185#
1 x 190#

"NANCY"
5 rounds:
400m run
15 overhead squats 95#

Time: 17:57

10 clean & jerk 135#
5 rounds "Cindy"
10 clean & jerk 135#
5 rounds "Cindy"
10 clean & jerk 135#

***"Cindy" = 5 dead hang pullups, 10 pushups, 15 squats

Time: 16:48

Cool down: 800m run

BJJ practice in evening

5 rounds:
15 box jumps 24"
15 ring dips
15 wall ball 20#
100 jump rope
5 burpees

Time: 16:43

Cool down - max ring dips 1 min: 29

BJJ practice in evening

BJJ practice in evening

"JT"
21-15-9
Handstand pushups
Ring dips
Pushups

Time: 16:22