Conditioning:
CROSSFIT OPEN 13.4

AMRAP in 7:00 of:
3 C&J 135#
3 t2b
6 C&J 135#
6 t2b
... going up by 3 each round

Results:  65 reps completed (12+12 & 5 C&J)

Strength:
Back Squat 5-5-5-5-5

175# x5
205# x5
235# x5
265# x5
295# x5

Conditioning:
50 abmat situps

Results:  1:07

Death by box jump burpees 24"

Results:  12 + 11 of 13

50 v-ups

Results:  :48

BamBam BJJ practice in evening

Conditioning:
Running clock:
at 0:00 mark:
--3 rounds:
-----10 power snatch 95#
-----10 ring dips
at 10:00 mark:
--3 rounds:
-----10 thrusters 95#
-----30 double unders
at 20:00 mark:
--3 rounds:
-----10 t2b
-----10 hr pushups

Results:  3:19; 3:53; 2:24

Conditioning:
CROSSFIT OPEN 13.3

AMRAP in 12:00 of:
150 wall ball 20#
90 double unders
30 muscle ups

Results:  241 reps completed (150 wall ball + 90 double under + 1 muscle up) in 12:00

Rilion Gracie BJJ practice in morning

Conditioning:
15 sandbag getups 80#
30 lateral burpees over parallette
15 sandbag getups 80#

Time:  4:52

Cool down:
1:00 planks (moving from elbows to hands and back down)
1:00 v-situps
1:00 in-and-out's

Strength:
Push Press 3-3-3-3-3

135# x3
155# x3
175# x3
185# x3
210# x0

Conditioning w/ 10# vest
AMRAP in 12:00 of:

8 ring dips
25 double unders
12 overhead lunges 95#

Results:  5 rounds & 28 reps completed in 12:00

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN 13.2

AMRAP in 17:00 of:
5 shoulders to overhead 115#
10 deadlifts 115#
15 box jumps 24"

Results:  6 rounds + 26 reps (206 reps total)

Rilion Gracie BJJ practice in morning

Conditioning:
AMRAP in 10:00 of
Run 100m
5 deadlifts 185#

Results:  12 rounds and 1 deadlift completed in 10:00

Cool down:
:45 bottom-of-squat hold; 1:00 plank; :45 bottom-of-squat hold

BamBam BJJ practice in evening

Strength:
Squat 5-5-5-5-5

155# x5
185# x5
215# x5
245# x5
275# x5

Conditioning:
21-15-9
Power clean 135#
HSPU

Time:  9:17

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN 13.1

17:00 cutoff:
40 burpees
30 snatch 75#
30 burpees
30 snatch 135#
...

Results:  116 reps completed (completed 16 snatches at 135#)

Conditioning:
8 rounds:

Run 400m
3:00 rest
***burpee penalty during 3:00 rest = number of seconds over or under time for 1st sprint

Results:  1:08, 1:10, 1:12, 1:15, 1:16, 1:15, 1:15, 1:14 (total elapsed time:  30:45)

Bam Bam BJJ practice in evening

Strength:
Press 5-5-5

60# x5
75# x5
90# x5
95# x5
110# x5
125# x5

Strength workout 1:
Dips w/ 10# vest
1-2-3-4-5-6-7-6-5-4-3-2-1

Conditioning w/ 10# vest:
1:00 AMRAP air squats
5:00 AMRAP 10 up/downs w/ 2x40???#
1:00 AMRAP air squats

Results:  52 squats / 2 rounds + .5 gasser / 34 squats

Rilion Gracie BJJ practice in evening

Strength:
Squat 5-5-5

110# x5
135# x5
165# x5
175# x5
205# x5
230# x5

Strength workout 1:
20:00 to work to a 3rm DB TGU (3 reps on each arm)

30# x3
40# x3
50# x3
70# x3
70# x4

Conditioning (w/ 10# vest):
AMRAP in 8:00 of:
10 db hang split clean 2x50#
10 ring pushups

Results:  5 rounds + 4 hang split cleans in 8:00

Rilion Gracie BJJ practice in morning

Strength workout 2 (de-load):
Bench

90# x5
115# x5
140# x5