Strength:
Squat

240# x5
255# x3
255# x3
270# x0
270# x1
270# x1

Conditioning:

30-20-10
135# deadlift
20# wall ball

Time:  7:20

Strength:
Front Squat w/ :03 pause at bottom

135# x5
155# x5
165# x5
185# x3
205# x3

Conditioning:
5 rounds:
Run 400m
20 kipping ring dips

Time:  21:27

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat
5-5-5+

105# x5
135# x5
160# x5
175# x5
200# x5
225# x12

Press
5-5-5+

55# x5
70# x5
80# x5
90# x5
105# x5
115# x7

Bent barbell row
115# x15

Bench (de-load)
5-5-5

90# x5
115# x5
135# x5

Ring dips
1x22

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Squat (de-load)
5-5-5

105# x5
130# x5
155# x5

Box squat
155# x20

Bent Barbell Row
5-3-1+

70# x5
90# x5
105# x5
135# x5
150# x3
170# x6

Gi pullups
1x12

Deadlift
5-3-1+

140# x5
175# x5
210# x5
260# x5
295# x5
330# x6

GHR
1x14

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Bench
5-3-1+

90# x5
115# x5
135# x5
170# x5
195# x3
215# x4

Ring dips
1x17

Squat
5-3-1+

105# x5
130# x5
155# x5
195# x5
225# x3
250# x6

Box squat
155# x15

Rilion Gracie BJJ practice in morning

Bent Barbell Row
3-3-3+

70# x5
90# x5
105# x5
125# x3
140# x3
160# x8

Gi pullups
1x11

Deadlift
3-3-3+

140# x5
175# x5
210# x5
245# x3
280# x3
315# x8

GHR
1x12

Bench
3-3-3+

90# x5
115# x5
135# x5
160# x3
180# x3
205# x6

Ring dips
1x14

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Squat
3-3-3+

105# x5
130# x5
155# x5
185# x3
210# x3
235# x8

Box Squat
155# x12