Strength:
Squat
5-5-5+

WU (x5):  105# - 135# - 160#
175# x5
200# x5
225# x10

Run 3mi

Time:  22:57.6

Rilion Gracie BJJ practice in morning

Strength:
Find max power clean

Results:  225#

7:00 EMOM: 3 power clean at 80% max (180#)

Conditioning:
2 rounds:
1:00 max reps box jumps 24"
:30 rest
1:00 max reps KB snatch 53#
:30 rest
1:00 max reps jumps squats
1:00 rest

Results:  18+16+33+13+16+30 = 126 reps

Run 2mi

Time:  15:02.9

BamBam BJJ practice in evening

Conditioning:
"MOON"
7 rounds:
10 DB hang split snatch R arm 40#
1 rope climb 15'
10 DB hang split snatch L arm 40#
1 rope climb 15'

Time:  21:26

Conditioning:
"JT"
21-15-9
HSPU
ring dips
pushups

Time:  16:04

Conditioning:
5 rounds:
20 KBS OH 70#
15 box jumps 24"
10 pullups
run 1/2 gasser

Time:  19:57

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Conditioning:
2 rounds:
--6 power cleans 155#
--6 HSPU
2 rounds:
--6 power cleans 155#
--12 ring dips
2 rounds:
--6 power cleans 155#
--24 hand release pushups

Time:  11:05