Rilion Gracie BJJ practice in morning

Squat (3:00 rest):
210# x5
210# x5

Press (2:00 rest):
115# x6
115# x6
115# x5

Russian KBS (2:00 rest):
70# x12
70# x12
70# x12

Conditioning:
2 rounds airdyne:
0-3min >=55rpm
3-6min >=60rpm
6-8min >=65rpm
8-9min sprint
9-10min rest

Rilion Gracie BJJ practice in morning

Squat (3:00 rest):
265# x5
265# x5
265# x5
265# x5
265# x5

Ring row (2:00 rest):
bw x15
bw x12
bw x10

Deadlift:
310# x5

Airdyne bike conditioning workout

Squat:
290# x5

HR clapping pushups (2:00 rest):
bw x20
bw x15
bw x12

Squat clean (2:00 rest):
205# x2
205# x2
205# x2
205# x2
205# x2

Squat (3:00 rest):
200# x5
200# x5

DB row (2:00 rest):
2x50# x12
2x50# x10
2x50# x10

Good morning (2:00 rest):
45# x10
45# x10
45# x10

Squat (3:00 rest):
255# x5
255# x5
255# x5
255# x5
255# x5

HSPU (2:00 rest):
bw x9
bw x6
bw x5

Deadlift:
305# x5

Rilion Gracie BJJ practice in morning

Squat:
285# x5

Pullups (2:00 rest):
bw x15
bw x10
bw x8

Power clean (2:00 rest):
205# x1
205# x1
205# x1
205# x1
205# x1

Rilion Gracie BJJ and Wrestling practice in evening

Rilion Gracie BJJ practice in morning

Squat (3:00 rest):
200# x5
200# x5

Parallette pushups (2:00 rest):
45# x10
45# x8
45# x6

GHR back hypers (2:00 rest):
bw x10
bw x10
bw x10

Rilion Gracie BJJ practice in morning

Squat (3:00 rest):
250# x5
250# x5
250# x5
250# x5
250# x5

Bent barbell row (2:00 rest):
155# x9
155# x8
155# x7

Deadlift:
300# x5

Squat:
280# x5

Dips (2:00 rest):
45# x10
45# x8
45# x6

Power clean (2:00 rest):
185# x2
185# x2
185# x2
185# x2
185# x2

Squat (3:00 rest):
195# x5
195# x5

Pullups (2:00 rest):
45# x6
45# x5
45# x5

Superman (2:00 rest):
bw x15
bw x15
bw x15

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Squat:
245# x5
245# x5
245# x5
245# x5
245# x5

Press:
115# x5
115# x5
115# x4

Deadlift:
295# x5

Rilion Gracie BJJ practice in morning

6 rounds:
Run 400m
Rest 2:00

Times:
1:16.90
1:26.17
1:35.28
1:48.26
1:49.15
1:43.12