Strength:
Squat
5-5-5+

125# x5
155# x5
185# x5
200# x5
235# x5
265# x10

Conditioning:
4 rounds:
-3:00 clock
---Run 200m
---AMRAP w/ remaining time:
-----5 pullups
-----10 HR pushups
-----15 box jump overs (landing on top) 24"
-rest 2:00

Results:  5 rounds + 21 reps (6 BJO)

Rilion Gracie BJJ practice in evening