Strength:
Squat

325# x5

Pullups (2:00 rest between sets)

bw x10
bw x10
bw x7

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

195# x3
215# x3
240# x2
260# x2

Strength:
Squat (1:45 rest between sets)

250# x4
250# x4
250# x4
250# x4
250# x4
250# x4
250# x4
250# x4

Strength:
Squat

305# x8

Strength:
Front Squat (1:15 rest between sets)

180# x4
200# x4
225# x4
245# x4

Dead hang pullups

bw x14

Strength:
Squat (1:15 rest between sets)

225# x5
225# x5
225# x5
225# x5
225# x5
225# x5
225# x5
225# x5

Rilion Gracie BJJ practice in evening

Strength (de-load):
Squat - walk out and hold 95% of goal max (95% of 375# = 355#) for 10 seconds

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength (de-load)
Front squat (1:00 rest between sets)

180# x3
180# x3
180# x3

Strength (de-load)
Squat (1:00 rest between sets)

210# x3
210# x3
210# x3
210# x3
210# x3

Conditioning:
Run 2mi

Time:  16:12.03

Strength:
Squat

315# x5

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

195# x5
210# x4
225# x3
240# x2
255# x3

Conditioning:
5 rounds:
5 dead hang pullups
10 hand release pushups
15 KBS OH 53#

Time:  9:06

Strength:
Squat (2:00 rest between sets)

260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3

Strength:
Squat

285# x8

Conditioning:
EMOM for 10:00

5 burpee pullups

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

180# x3
195# x3
210# x3
225# x3
240# x3

Conditioning:
5 rounds:
5 push jerk 155#
10 burpees

Time:  9:02

Rilion Gracie BJJ practice in morning