Strength:

Front Squat 5-5-5+
105# x5
135# x5
160# x5
175# x5
200# x5
225# x10

Press
115# x7
115# x5
115# x4

DB Bench
2x50# x12
2x50# x12
2x50# x10

Bench Dips
bw x10
bw x10
bw x10

Stretch 10min

Rilion Gracie BJJ practice in morning

Conditioning:

5 rounds:
Row :30
Rest :30

Rest 2:00

3 rounds:
2:00 AMRAP
--Row 150m
--10 squats
Rest 1:30

Rest 2:00

3 rounds:
2:00 AMRAP
--Row 150m
--10 bag slams 40#
Rest 1:30

Results:  791m; 2+50 / 2+38 / 2+19; 2+28 / 2+36 / 2+23

Rilion Gracie BJJ practice in morning

Conditioning:

4 rounds:
Row for 5:00
Rest for 1:00

after 4 rounds, rest 2:00, then Row 500m sprint

Results:  4835m completed in 4 rounds, 500m sprint at 1:55

Rilion Gracie BJJ practice in morning

Strength:

Deadlift 5-5-5+
140# x5
180# x5
215# x5
230# x5
270# x5
305# x10

Pullups
bw x9
bw x7
bw x5

Bent barbell row
135# x6
135# x6
135# x6

DB Curls
2x30# x9
2x30# x8
2x30# x7

Stretch 10 min

Rilion Gracie BJJ practice in morning

Conditioning:

Run 2mi

Time:  15:56.5

Strength:

Squat 5-5-5+
120# x5
150# x5
180# x5
195# x5
225# x5
255# x10

Seated DB Press
2x50# x8
2x50# x5
2x50# x4

Pushups

bw x20
bw x15
bw x12

Tri OH DB press
50# x4
30# z8
30# x10

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:

"CROSSFIT OPEN 15.3"
AMRAP in 14:00 of
7 muscle ups
50 wall ball 20#
100 double unders

Results:  202 (1 round + 45 reps = 1 round + 7 muscle ups + 38 wall ball)

Rilion Gracie BJJ practice in morning

Conditioning:

AMRAP in 12:00 of
40 double unders
10 burpees over bar
8 push jerks 115#

Rest 5:00, then Front Squat 7-7-7-7

Results:  4 rounds + 40 double unders completed in 12:00, 185# on all front squats

Conditioning:

AMRAP in 15:00 of
--3 hang power cleans 135#
--2 rounds:
-----3 pull ups
-----6 pushups
-----9 box jumps 24"

Results:  6 rounds + 12 reps completed in 15:00