Rilion Gracie BJJ practice in evening

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

225# x3
255# x3
275# x3
295# x3
315# x1
245# x10

Conditioning:

AMRAP in 8:00 of
3 burpees over bar
3 hang squat clean 135#
6...
6...
9...
etc.

Results:  76 reps completed (finished 12s + 15 burpees + 1 hpc) in 8:00

Rilion Gracie BJJ practice in morning

Conditioning:
"CROSSFIT OPEN 13.2"

AMRAP in 10:00 of
5 shoulders to overhead 115#
10 deadlift 115#
15 box jumps/step-ups 24"

Results:  6 rounds + 11 reps (5 s2oh + 6dl) completed in 10:00

Rilion Gracie BJJ practice in morning

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

225# c3
245# x3
265# x3
285# x3
295# x1
225# x7

Conditioning:
AMRAP in 7:00 of:
5 power cleans 185#
10 c2b pullups

Results:  3 rounds + 10 reps (5 power cleans + 5 c2b pullups)

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
"CROSSFIT OPEN 13.1"

AMRAP in 17:00 of:
40 burpees
30 snatch 75#
30 burpees
30 snatch 135#
20 burpees
30 snatch 165#
10 burpees
max reps snatch 210#

Results:  118 reps (18 snatches at 135#)

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:
EMOM for 10:00
3 deadlifts 325#

Conditioning:
4 rounds:
:30 max reps power cleans 155#
:30 rest
:30 max reps box jumps 30"
:90 rest

Results:  72 reps completed (power clean:  8/8/8/9; box jumps:  9/9/10/11)

Rilion Gracie BJJ practice in morning

Strength:
Squat 3-3-3-3-3
Then 1 set max reps at 80% of heaviest completed triple

255# x3
275# x3
295# x3
315# x3
335# x0
250# x10

Conditioning:
9:00 AMRAP
5 burpees
5 thrusters 95#
5 c2b pullups
10...
10...
10...
15...

Results:  96 reps (completed all 15s + 6 burpees)

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning