Strength workout 1:
20:00 to work to a 3rm DB TGU (3 reps on each arm)

30# x3
40# x3
50# x3
70# x3
70# x4

Conditioning (w/ 10# vest):
AMRAP in 8:00 of:
10 db hang split clean 2x50#
10 ring pushups

Results:  5 rounds + 4 hang split cleans in 8:00

Rilion Gracie BJJ practice in morning

Strength workout 2 (de-load):
Bench

90# x5
115# x5
140# x5