Conditioning:
Row 2000m
100 kb snatches (50 per arm) 53#

Time:  18:02

Cool down:  100 abmat butterfly med ball situps 20# (50 per partner)

Rilion Gracie BJJ practice in morning

Strength:
Find 3rm thruster:
135# x3
185# x3
205# x2

Conditioning:
AMRAP in 10:00 of:
15 wall ball 20#
30 double unders

Results:  10 rounds & 1 wall ball completed in 10:00

Rilion Gracie BJJ practice in morning

"CROSSFIT TOTAL"

Press:
155# x1
160# x0
160# x0

Squat:
315# x1
340# x0
325# x0

Deadlift:
405# x1
445# x0
440# x0

Results:  155 + 315 + 405 = 875#

Strength:
Deadlift 3-3-3+

155# x5
195# x5
230# x5
270# x3
310# x3
350# x5

Conditioning:
5 rounds:
Run 400m
15 thrusters 95#
15 pullups

Time:  22:15

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN 11.1
AMRAP in 10:00 of:
15 power snatch 75#
30 double unders

Results:  4 rounds + 8 power snatch completed in 10:00

Rilion Gracie BJJ practice in evening

Strength:
Squat 3-3-3+

120# x5
155# x5
185# x5
215# x3
245# x3
275# x5

Conditioning:
AMRAP in 20:00 of:
3 rounds "CINDY"
---5 pullups
---10 pushups
---15 squats
1 round "DT"
---12 deadlifts 155#
---9 hang cleans 155#
---6 push jerk 155#

Results:  9 rounds Cindy + 12 deadlifts + 5 hang cleans completed in 20:00

Bikram Yoga in afternoon

Strength:
Front Squat 5-5-3-3-1-1-1

135# x5
165# x5
185# x3
225# x3
255# x1
295# x0
300# x0

Conditioning:
21-15-9
HSPU
Box jumps 30"

Time:  3:52

Cool down:  Tabata bicycles (308 completed)

Strength:
Deadlift 5-5-5+

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

Strength:
Press 5-5-3-3-1-1-1

80# x5
95# x5
110# x3
120# x3
135# x1
135# x1
145# x1

Conditioning:
21-15-9
Push press 95#
Pullups

Time:  6:01

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Strength:
Squat clean
135# x2
185# x2
225# x0
225# x0
225# x1
260# x0
230# x1

Conditioning:
AMRAP in 10:00 of:
1 squat clean 175#
1 muscle up
2 squat cleans 175#
2 muscle ups
3 squat cleans 175#
3 muscle ups
...

Results:  completed through 6 squat cleans & 6 muscle ups in 10:00

Strength:
Squat 5-5-5+

120# x5
155# x5
185# x5
200# x5
230# x5
260# x5

Conditioning:
AMRAP in 15:00 of:
6 HSPU
9 burpees
12 KB goblet walking lunges 53#

Results:  8 rounds + 3 burpees completed in 15:00

Cool down:  tabata abmat butterfly situps

Strength (de-load)
Deadlift 5-5-5

150
190
225

Conditioning:
"BADGER"
3 rounds:
30 squat cleans 95#
30 pullups
Run 800m

Results:  DNF (completed 2 rounds and 30 squat cleans/30 pullups before 40:00 time cap ended)

Strength (de-load):
Squat
120# x5
150# x5
180# x5

Strength:
Deadlift 5-3-1+

150# x5
190# x5
225# x5
285# x5
320# x3
360# x3

Strength:
EMOM for 12:00
1 deadlift, 1 squat snatch, 1 overhead squat w/o dropping bar until complex is complete

Results:  45#; 45#; 45#; 95#; 95#; 95#; 115#; 115#; 115#; 115#; 115#; 135# x0

Conditioning:
"AMANDA"
12-9-6
Squat snatch 135#
Muscle ups

Results:  Scaled (round of 12:  squat snatch at 115#, round of 9 & 6:  squat snatch at 95#) DNF - completed 12-9-& 4 squat snatch before time cutoff

BamBam BJJ practice in evening

Strength:
Squat 5-3-1+

120# x5
150# x5
180# x5
225# x5
255# x3
285# x3