Strength:
5 rounds:
1 press, 2 push press, 3 push jerk
**8 single arm DB rows w/ slow negative after each round

Results:
105# / 55#
115# / 55#
125# / 55#
135# / 55#
145# / 55#

Conditioning:
partner workout
3 rounds (per partner) alternating:
20 KBS OH 53#
15 ring dips
10 pullups
rest while partner does a round

Time:  10:35

Rilion Gracie BJJ practice in morning