Strength:
Squat (1:30 rest between sets)

235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4

Conditioning:
TABATA airdyne sprint
(8 rounds :20 on, :10 rest)

Results:  78 calories in 1 TABATA

Rilion Gracie BJJ practice in evening

Strength:
Squat

270# x10

Conditioning:
EMOM for 10:00

3 power clean & push jerk 135#

Strength:
Front Squat (2:00 rest between sets)

165# x5
180# x5
195# x5
210# x5
225# x5

Conditioning:
50 double pushup burpees

Time:  6:18

Strength:
Squat (1:00 rest between sets)

210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5

Conditioning:
Row 3k

Time:  12:51.6

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in evening

Ohana BJJ practice (San Antonio) in evening

Rilion Gracie BJJ practice in evening

Strength:
build to heavy hang snatch

95# x1
95# x1
95# x1
115# x1
135# x1
155# x1
155# x1

Conditioning:
100 double unders
3 rounds:
--15 deadlift 225#
--35 situps
100 double unders

Time:  12:23

Strength:
5 rounds:
1 press, 2 push press, 3 push jerk
**8 single arm DB rows w/ slow negative after each round

Results:
105# / 55#
115# / 55#
125# / 55#
135# / 55#
145# / 55#

Conditioning:
partner workout
3 rounds (per partner) alternating:
20 KBS OH 53#
15 ring dips
10 pullups
rest while partner does a round

Time:  10:35

Rilion Gracie BJJ practice in morning

Strength:
Squat 305# x2
5 palms in pullups bw
Squat 305# x2
5 palms in pullups 35#
Squat 305# x2
5 palms in pullups 44#
Squat 305# x2
5 palms in pullups 44#
Squat 305# x2
5 palms in pullups 53#

Conditioning:
6 rounds:
:30 max reps thrusters 135#
2:00 rest

Results:  44 (9+8+8+7+6+6)

Rilion Gracie BJJ practice in evening