Strength:
Front Squat 3-3-3-3-3-3-3
Each set immediately followed by max effort dead hang chin-ups

Results:
205# x3 / 13 chin-ups
205# x3 / 8 chin-ups
225# x3 / 6 chin-ups
235# x3 / 6 chin-ups
245# x3 / 7 chin-ups
255# x3 / 6 chin-ups
275# x3 / 6 chin-ups

Conditioning:
AMRAP in 7:00 of:
10 burpees
10 t2b

Results:  4 rounds & 1 burpee completed in 7:00

Rilion  Gracie BJJ practice in morning

BamBam BJJ practice in evening