Rilion Gracie BJJ practice in morning

Conditioning:
50 double unders
50 burpees
50 wall ball 20#
50 pvc good mornings
50 push press 45#
50 k2e
50 lunges
50 KBS OH 35#
50 jumping pullups
50 box jumps 24"

Time:  25:44

BamBam BJJ practice in evening

Conditioning:
"FRAN"
21-15-9
thrusters 95#
pullups

Time:  5:16

Rilion Gracie BJJ practice in morning

Run 3mi in VFF

Time:  22:46

Conditioning:
100 KBS OH 53#
400m run/walk w/ 53# KB overhead

Time:  12:55

Cool down:  accumulate 3:00 in L-sit hanging from pullup bar

Rilion Gracie BJJ practice in morning

Conditioning:
5 rounds:
run 600m
15 squat clean thrusters 95#

Time:  28.33

BamBam BJJ practice in evening

Conditioning:
"BASELINE"
Row 500m
40 squats
30 situps
20 pushups
10 pullups

Time:  4:30

Run 2mi in VFF

Time:  14:44.2

Conditioning:
partner workout w/ Charles Brodsky
2:00 at each station, complete circuit 2x
while 1 partner does 5 reps, other partner does max effort work

5 kbs oh 70# / max effort abmat butterfly situps
5 db thrusters 2x45# / max effort parallette jump overs
5 box jumps 30" / max effort pushups

Results:  385 reps of max effort work in 12:00

Strength:
Pullup 3-3-3-3-3

35# x3
44# x3
44# x3
53# x3
73# x2

Conditioning:
70 burpees
60 abmat butterfly situps
50 kbs oh 53#
40 pullups
30 HSPU

Time:  18:28

Conditioning:
12 rounds:
Out & back carry 140# atlas stone (44' each way, 88' round trip)

Results:  1056' carry of 140# atlas stone

Cool down:
3 rounds:
20 GHD situps
20 GHD back extensions

BamBam BJJ practice in evening

Run 2mi

Time:  15:21

Conditioning:
5 rounds:
10 t2b
10 power snatch 115#
10 wall ball 20#

Time:  18:04

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
"HELEN"
3 rounds:
Run 400m
21 KBS (OH) 53#
12 pullups

Time:  9:54

Rilion Gracie BJJ practice in morning

Conditioning:
30-20-10 thrusters 95#
10-20-30 ring rows w/ feet elevated
10-20-30 hand release pushups

Time:  16:53

Conditioning:
7 deadlifts 275#
30 squats
7 HSPU
7 deadlifts 275#
30 squats
7 HSPU
3 deadlifts 275#, 4 deadlifts 225#
30 squats
7 HSPU
7 deadlifts 225#
30 squats
7 HSPU
7 deadlifts 225#
30 squats
7 HSPU

Time:  16:12

Strength:
Press
5-5-5+

WU (x5):  55# - 70# - 85#
90# x5
105# x5
120# x8