Conditioning:
CrossFit Open WOD 13.7
AMRAP in 4:00 of:
15 thrusters 100#
15 c2b pullups

Results:  63 reps completed (2 rounds + 3 thrusters) in 4:00

Rilion Gracie BJJ practice in morning

Strength:
5 rounds (w/ 5 dead hang pullups in between rounds)
1 power clean, 1 push press, 2 push jerk

Results:  135# / bodyweight pullups / 155# / bodyweight pullups / 175# / 35# pullups / 195# / 35# pullups / 215#

Conditioning:
3 rounds:
10 push press 115#
20 KBS OH 53#
40 double unders
rest 2:00

Time:  9:29

Cool down:
3 rounds:
max reps bar dips
Results:  35+18+20 = 73

Strength:
Front Squat
3-3-3-3-3, then max reps @ 80% of 3rm

170# x3
200# x3
230# x3
260# x3
290# x1
205# x10

Conditioning:
AMRAP in 8:00 of "CINDY"*
*CINDY = 5 pullups, 10 pushups, 15 squats

Results:  9 rounds + 1 pullup completed in 8:00

Strength:
Bench
6-4-2-5-3-1
195# x6
215# x4
235# x2
215# x5
235# x2
245# x1

10-9-8-7-6-5-4-3-2-1 ring pushups

Conditioning:
30 pullups
run 400m
20 pullups
run 400m
10 pullups

Time:  6:23

Strength:
Squat
3-3-3-3-3, then max reps @ 80% 3rm

175# x3
225# x3
275# x3
325# x3
350# x0
260# x10

Conditioning:
21-15-9
SDHP 115#
HSPU
DU

Time:  13:39

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN WOD 12.2
AMRAP in 10:00 of:
30 snatch 75#
30 snatch 135#
30 snatch 165#
30 max reps snatch 205#

Results:  51 snatches completed in 10:00 (30 @ 75# & 21 @ 135#)

Strength:
5 rounds (w/ 15 bar dips between rounds x4)
1 press
2 push press
3 push jerk

Results:  95# / 15 dips / 110# / 15 dips / 125# / 15 dips / 140# / 15 reps / 155#

Conditioning:
AMRAP in 8:00 of:
10 burpees
5 pullups

Results:  9 rounds + 5 burpees completed in 8:00

Rilion Gracie BJJ practice in evening

Strength:
Front Squat
3-3-3-3-3
Then max reps @ 80% 3rm

225# x3
245# x3
265# x3
285# x3
300# x1
225# x10

Conditioning:
AMRAP in 7:00 of:
7 t2b
7 hr pushups
7 wall ball 20#

Results:  7 rounds + 7 t2b completed in 7:00

Rilion Gracie BJJ practice in morning

Conditioning:
Whole Life Challenge Official Workout:
11:00 running clock:
Run 800m
75 squats
50 abmat butterfly situps
25 pushups
max reps burpees

Results:  47 burpees = 197 reps total

Strength:
establish 1rm C&J

225# x1
250# x0

Conditioning:
"OPEN WOD 11.3"
Max reps 165# ground to overhead in 5:00 (1 rep for clean, 1 rep for shoulders to overhead)

Results:  18 grounds to overhead = 36 reps

Strength:
Bench:
6-4-2-5-3-1

195# x6
215# x4
235# x2
215# x5
235# x3
255# x1

Conditioning:
AMRAP in 10:00 of:
3 HSPU
5 ring dips
7 KBS OH 70#
Immediately followed by 100 abmat butterfly situps for time

Results:  8 rounds + 8 reps completed in 10:00
100 situps in 3:47

Strength:
Squat:
3-3-3-3-3, then max reps @ 80% of heaviest 3rm

225# x3
255# x3
285# x3
315# x3
335# x1
250# x10

Conditioning:
5 rounds:
5 front squats 135#
7 burpees
9 box jumps 30"

Time:  8:25

Rilion Gracie BJJ practice in morning

Conditioning:
"ANGIE"
100 pullups
100 pushups
100 situps
100 squats

Time:  25:42

Rilion Gracie BJJ practice in morning

Conditioning:
4 rounds:
--AMRAP in 5:00 of:
-----15 t2b
-----12 push press 95#
-----18 box jumps
--rest 2:00

Results:  8 rounds + 8 t2b completed in 20:00

Conditioning:
AMRAP in 8:00 of:
--row 214m
--20 jump squats
--14 mountain climbers
rest 1:00
AMRAP in 8:00 of:
--row 214m
--20 lunges
--14 1/2 burpees (drop to plank, not full pushup)
rest 1:00
AMRAP in 8:00 of:
--row 214m
--20 flutter kicks
--14 butterfly situps

Results:
1st AMRAP:  4 rounds + 108m
2nd AMRAP:  3 rounds
3rd AMRAP:  4 rounds + 20 situps