Conditioning:
AMRAP in 2014 seconds (33:34)
with a partner, alternate each movement

12 wall ball 20#
31 double unders
14 box jumps 24"

*I started on 31 double unders

Results:  21 rounds + 46 reps (12 wall ball + 31 double unders + 3 box jumps) completed in 2014 seconds

6 rounds:
2:00 row for calories
2:00 burpees to plate

Results:
31+21+21+21+21+21 = 136 calories
27+24+22+20+21+22 = 136 burpees

Strength:
15:00 to establish heavy clean & jerk

135# x2
165# x2
185# x1
215# x1
225# x1
235# x1
245# x1

Conditioning:
1:00 max reps squat clean 135#
1:00 max reps push jerk 135#
2:00 max reps squat clean 135#
2:00 max reps push jerk 135#
3:00 max reps squat clean 135#
3:00 max reps push jerk 135#

Results:
9+10+11 = 30 squat clean
7+11+15 = 33 push jerk

Strength:
10:00 to establish weight for conditioning workout

Results:  135#

Conditioning:
"AMANDA"
9-7-5
muscle ups
snatch 135#

Time:  10:37

Cool down:  tabata knee raise hangs from pullup bar

Strength:
Squat 3-3-3-3-3

255# x3
275# x3
295# x3
315# x3
325# x3

Conditioning:
Max reps burpees in 7:00

Results:  108 burpees completed in 7:00

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

Strength:
15:00 to establish 2rm thruster w/ 6 strict, dead hang pullups after each round

135# x5 / 6
165# x2 / 6
185# x2 / 6
205# x2 / 6
215# x1 / 6

Conditioning:
"ANNIE"
50-40-30-20-10
double unders
abmat butterfly situps

Time:  6:33

Rilion Gracie BJJ practice in evening

Conditioning:
"POWER HOUR"

Running clock:
0:00-5:00
--foam roller
5:00 - 20:00 (warm up)
--3 rounds:
-----1 lap jump rope run
-----10 good mornings pvc
-----10 OHS pvc
20:00-30:00
--3 rounds:
-----5 power snatch 135#
-----10 burpees over bar
30:00-40:00
--2 rounds:
-----10 C&J 135#
-----20 box jump overs 24" (land on top)
40:00-50:00
--1 round:
-----20 thrusters 95#
-----40 pullups
-----60 double unders

Results:  4:52, 5:53, and 7:06

Rilion Gracie BJJ practice in evening

Conditioning:
"DECK OF CARDS"
spades = KBS 70#
hearts = burpees
diamonds = abmat butterfly situps
clubs = goblet squats 70#
Joker #1 = 400m row
Joker #2 = 20 pullups

complete entire deck of cards (95 reps of each movement)

**not for time
***switched to 53# KB in middle of workout

Strength:

Press 5-3-1+
60# x5
75# x5
90# x5
110# x5
125# x3
140# x5

Pushups
BW x30
BW x30
BW x25

Strength:

Squat 5-3-1+
125# x5
160# x5
190# x5
190# x5
240# x5
270# x3
300# x3

Good morning
95# x10
95# x10
95# x10

Bent barbell row
135# x12
135# x12
135# x12

Rilion Gracie BJJ practice in morning

Strength:

Deadlift 3-3-3+
155# x5
195# x5
230# x5
270# x3
210# x3
250# x3

DB Bench
2x75# x10
2x75# x8
2x75# x6