Conditioning
10 Cal Row
10 Overhead Lunges (95#)
50 Double Unders
1 min Rest
3 rounds
6:18

Rest 4 min
Min 1: 10 Burpees
Min 2: 20 sec Handstand
Min 3: 3 Dead Hang Chest to Bar Pull Ups, Hollow hold remainder of minute
15 min EMOM


BJJ
Half Guard Escape
4 rounds of rolling