Strength:

2 min rest between sets:
Pullups:  bw x10; bw x10; bw x10
Dips:  bw x12; bw x12; bw x12

2 min rest between supersets:
Ring row:  bw x10; bw x10; bw x10
Pushups:  bw x15; bw x15; bw x15

Tabata ball slam 30#:  10+10+10+9+8+8+8+8=71 reps

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Parallette HSPU:  bw x5; bw x5; bw x5
Ring row:  45# x6; 45# x6; 45# x6

2 min rest between supersets:
Dips:  bw x12; bw x12; bw x12
Pullups:  bw x9; bw x9; bw x9

Stretch 10min

Rilion Gracie BJJ practice in morning

Run 2mi

Time:  17:23.9

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Pullups:  45# x5; 45# x5; 45# x5
Dips:  45# x7; 45# x7; 45# x7

2 min rest between supersets:
Ring row:  bw x12; bw x12; bw x12
Pushups:  bw x24; bw x24; bw x24

Tabata KBS 53#:  88 reps (11 reps per each working set)

Stretch 10min

Run 3mi

Time:  24:50.5

Strength:

3 min rest between sets:
Muscle ups:  bw x3; bw x3; bw x3

2 min rest between supersets:
HSPU on parallettes:  bw x4; bw x4; bw x4
Pull ups:  bw x10; bw x10; bw x10

3 min rest between sets:
Full depth 3 sec pause squat:  225# x3; 225# x3; 225# x3

Stretch 10min

Rilion Gracie BJJ practice in morning

Brazil 021 BJJ practice in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Bulgarian Bag workout:

10 reps; 1 min rest; 20 reps; 2 min rest; 15 reps; 1 min rest; 10 reps:

1.  Spins
2.  Snatch
3.  Good morning
4.  Judo throw
5.  Jump split squat
6.  Front raise (side handles)
7.  Shoulder rotations (palms in ATW)
8.  Tri. extension (main handles)
9.  Hammer curl
10.  Pushups on bag

Time:  24:15

Stretch 10min

Run 3mi

Time:  24:14.6