BJJ practice in evening

Run Memorial Park (2.9mi)

Time: 23:26

BJJ practice in morning

3 rounds (once you pick the bar up, you can't set it down until workout is over):
10 deadlift 75#
8 hang squat clean 75#
6 push press 75#
4 overhead squat 75#

Time: 5:33

Thruster
1-1-1-1-1

155# x1
175# x1
195# x1
205# x0
205# x0

3 rounds:
50 wall ball 20#
30 pullups

Time: 23:48

BJJ practice in evening

Run Memorial Park (2.9)

Time: 23:54

BJJ practice in morning

BJJ practice in evening

WOD 1:
7 rounds (not timed):
1 squat clean thruster 145#
2 push jerk 145#
3 front squat 145#
***do not drop bar in middle of a round

WOD 2:
15:00 continuing clock, each minute on the minute complete a round of:
1 squat clean 165#
5 pullups
20 mountain climbers
*** if unable to complete the round in the 1:00 allotted, run 400m

Results: 13 rounds completed in 13:00, 400m run x1

4 rounds:
Run 400m
5 (k2e followed by c2b dead hang pullup)
25 kb swing 55#

Time: 18:30

Cool down: tabata med ball situps

BJJ practice in evening

BJJ practice in morning

Max # 135# squats 2:00
run 400m
25 k2e
400m w/ 75# bar overhead
25 k2e
400m farmer's walk (55# & 35# kb)
penalty burpees*

*3 burpees for every time you put 75# bar or kb's down

Time: 34:32, 40 squats, 24 penalty burpees

BJJ practice in evening

BJJ practice in morning

Run 1 mile
25 lateral burpees
30 squat clean thrusters 135#
25 lateral burpees

Time: 21:04

BJJ practice in evening

Deadlift
1-1-1-1-1

275# x1
305# x1
335# x0
335# x0
325# x1

Cool down: AMRAP 15 minutes of:
9 box jumps 24"
6 pullups
3 burpees
Results: 14 rounds completed in 15:00

BJJ practice in evening