Strength workout 1:
Dead hang pullups 3-3-3-3-3-3-3

0# x3
25# x3
35# x3
45# x3
60# x3
70# x3
70# x2

Conditioning:
Max reps 40# DB snatch in 6:00 w/ 5 burpees at top of every minute

Results:  102 DB snatches @ 40# (& 30 burpees) in 6:00

Cool down:  tabata bicycle kicks (knees to elbows)

Strength workout 2:
Press 5-3-1+

55# x5
70# x5
80# x5
105# x5
115# x3
130# x6

BamBam BJJ practice in evening