Conditioning:
21-15-9
SDHP 95#
Burpees

Time:  4:35

Rilion Gracie BJJ practice in morning

Conditioning:
AMRAP in 10:00 of:
5 squat snatch 65#
3 rope climbs 15'

Results:  4 rounds + 5 squat snatches

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Strength:
Front Squat
1-1-1-1-1

185# x1
215# x1
245# x1
275# x0
275# x0

Conditioning:
1 clean 195#
5 front squat 195#
25 pullups
1 clean 195#
4 front squat 195#
20 pullups
1 clean 195#
3 front squat 195#
15 pullups
1 clean 195#
2 front squat 195#
10 pullups
1 clean 195#
1 front squat 195#
5 pullups

Time:  11:37

Rilion Gracie BJJ practice in morning

Conditioning:
"NUTTS"
10 HSPU
15 deadlift 250#
25 box jumps 30"
50 pullups
100 wall ball 20#
200 du
400m run w/ 45# plate

Time:  32:21

Rilion Gracie BJJ practice in morning

Conditioning:
30 HSPU
50 back hypers on GHD
30 k2e
30 front squat 95#
30 DB push press 2x40#
50 KBS OH 53#
20 calorie row
1 muscle up
9 rounds:
---3 ring rows w/ feet elevated
---3 ring dips

Time:  31:04

Rilion Gracie BJJ practice in morning

Conditioning:
5 rounds:
Run 400m
5 KB OH walking lunges (R hand) 53#
10 KBS OH 53#
5 KB OH walking lunges (L hand) 53#

Time:  14:32

Conditioning:
7 rounds:
5 push jerk 155#
10 ball slams 20#

Time:  13:41

BamBam BJJ practice in evening

Strength:
Front Squat w/ :03 pause at bottom
155# x5
185# x3
205# x3
225# x1
250# x1
275# x0

Conditioning:
3 rounds:
30 wall ball 20#
20 pullups
sprint 1/2 gasser

Time:  10:32

Conditioning:
30 thrusters 75#
3 rope climbs 15'
20 thrusters 75#
2 rope climbs 15'
10 thrusters 75#
1 rope climb

Time:  11:26

Cool down:  50 hollow rocks