Strength:
Bench 6-4-2-5-3-1

195# x6
215# x4
235# x2
215# x5
235# x3
255# x1

Conditioning:
4 rounds (not for time):
25 band high pulls
rest :30
15 ring pushups
rest :30
10 dead hang pullups
rest :30
10 HSPU
rest :30

Rilion Gracie BJJ practice in evening