Conditioning:
AMRAP in 20:00 of:
7 power cleans 135#
7 box jump burpees 24"
Run 200m

Results:  7 rounds + 2 power cleans completed in 20:00

Rilion Gracie BJJ practice in morning

Conditioning:
5 rounds:
Row 500m
rest as needed
Max reps KBS OH 53#
rest as needed
Max reps pullups

Results:  1:44-35-15; 1:54-25-10; 1:56-25-10; 1:55-25-13; 2:00-25-12

BamBam BJJ practice in evening

Conditioning:
Run 400m
30 back squats 135#
Run 400m
20 back squats 135#
Run 400m
10 back squats 135#

Time:  10:19

Run 2mi

Time:  15:34.0

BamBam BJJ practice in evening

Conditioning:
"FRAN"
21-15-9
Thrusters 95#
Pullups

Time:  5:08

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
21-18-15-12-9-6-3
Box jumps 24"
Double unders
Abmat butterfly situps
Power cleans 135#

Time:  24:02

Strength:
Press 3-3-3+

60# x5
75# x5
90# x5
105# x3
120# x3
135# x3

Strength:
Front Squat 3-3-3-3-3-3-3
Each set immediately followed by max effort dead hang chin-ups

Results:
205# x3 / 13 chin-ups
205# x3 / 8 chin-ups
225# x3 / 6 chin-ups
235# x3 / 6 chin-ups
245# x3 / 7 chin-ups
255# x3 / 6 chin-ups
275# x3 / 6 chin-ups

Conditioning:
AMRAP in 7:00 of:
10 burpees
10 t2b

Results:  4 rounds & 1 burpee completed in 7:00

Rilion  Gracie BJJ practice in morning

BamBam BJJ practice in evening

Strength:
Squat 3-3-3+

125# x5
160# x5
190# x5
220# x3
255# x3
285# x3

Strength:
Deadlift 5-5-5+

155# x5
195# x5
230# x5
250# x5
290# x5
330# x5

Bench 5-5-5+
95# x5
120# x5
140# x5
155# x5
180# x5
200# x5

Conditioning:
5 rounds:
Row 250m
10 burpees
5 deadlifts 250#
Rest 4:00+

Results:  1:28; 1:29; 1:33; 1:44; 1:50


BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Strength:
Press 5-5-5+

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

Strength workout 1:
Pushup pyramid 1-10 w/ 2 air squats between sets
(eg. 1 pushup, 2 squats, 2 pushups, 2 squats, ...)

Conditioning:
5 rounds:
2:00 to complete 3 hang cleans, 6 push jerks, 9 front squats @ 135#, followed by as many burpees as possible for remainder of 2:00
2:00 rest

Results:  23+21+18+12+5 = 79 burpees total

Strength workout 2:
Squat 5-5-5+

125# x5
160# x5
190# x5
205# x5
240# x5
270# x5

Rilion Gracie BJJ practice in morning