Strength (de-load):
Deadlift

140# x5
180# x5
215# x5

BamBam BJJ practice in evening

Strength (de-load):
Press

55# x5
70# x5
85# x5

Conditioning:
7 rounds:
1 clean 165#
7 front squats 165#
7 c2b pullups

Time:  10:44

Cool down:  30 parallette pass throughs

Strength (de-load):
Squat

105# x5
135# x5
160# x5

Run 3mi in VFF

Time:  22:06.00

Conditioning:
"LYNNE"
5 rounds, not for time:
max reps bodyweight bench (155#)
max reps pullups

Results:  18/27, 11/18/, 8/16, 7/15, 7/17

Rilion Gracie BJJ practice in morning

Strength:
Bench 5-3-1+

90# x5
115# x5
140# x5
175# x5
195# x3
220# x1

Strength:
Deadlift 5-3-1+

140# x5
180# x5
215# x5
270# x5
305# x3
340# x2

Conditioning:
"DT"*
5 rounds:
12 deadlift 115#
9 hang clean 115#
6 push press 115#

Time:  12:24

*prescribed weight is 155# - 1st round completed at 155#, 2nd round at 135#, last 3 rounds at 115#

Rilion Gracie BJJ practice in morning

Strength:
Press 5-3-1+

55# x5
70# x5
85# x5
105# x5
120# x3
135# x5

BamBam BJJ practice in evening

Strength:
Squat 5-3-1+

105# x5
135# x5
160# x5
200# x5
225# x3
255# x5

Conditioning:
AMRAP in 5:00:
Squat clean to overhead 165#

Results:  15 reps in 5:00

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:
Bench 3-3-3

90# x5
115# x5
140# x5
160# x3
185# x3
210# x3

Strength:
Deadlift 3-3-3

140# x5
180# x5
215# x5
250# x3
285# x3
320# x3

Conditioning:
Tabata burpees onto 45# plate
Run 200m
Tabata db push press 2x30#
Run 200m
Tabata t2b
Run 200m
Tabata hand release pushups
Run 200m

Results:  63 burpees, 93 push press, 52 t2b, 60 hr pushups

Rilion Gracie BJJ practice in morning

Strength:
Press 3-3-3

55# x5
70# x5
85# x5
100# x3
115# x3
130# x3

BamBam BJJ practice in evening

Conditioning:
"LOREDO"
6 rounds:
24 squats
24 pushups
24 walking lunges
run 400m

Time:  23:20

Strength:
Squat 3-3-3

105# x5
135# x5
160# x5
185# x3
215# x3
240# x3

Conditioning:
5 rounds (w/ :60 rest between):
20 wall ball
15 c2b pullups
run 200m

Time:  18:46

Strength:
Bench 5-5-5

90# x5
115# x5
140# x5
150# x5
175# x5
195# x5

Strength:
Deadlift 5-5-5

140# x5
180# x5
215# x5
230# x5
270# x5
305# x5

Conditioning:
AMRAP in 20:00 of:
Run 200m
2 man makers*
Run 200m
4 man makers
Run 200m
6 man makers
Run 200m
8 man makers
...

Results:  44 man makers completed

Rilion Gracie BJJ practice in morning

Strength:
Press 5-5-5

55# x5
70# x5
85# x5
90# x5
105# x5
120# x5

BamBam BJJ practice in evening

Conditioning:
"DIANE"
21-15-9
Deadlift 225#
HSPU

Time:  7:42

Cool down:
Tabata abmat butterfly situps
Results:  108 total situps

Strength:
Squat 5-5-5

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