Strength:
Squat:  build to a heavy triple in 15:00 then 5:00 to do 2x max reps @ 80%

315# x3
250# x7
250# x5

Conditioning:

workout 1 (6:00 cutoff):
3 rounds:
20 Russian KBS 70#
10 box jumps 30"
**then immediately begin
workout 2 (6:00 cutoff):
3 rounds:
40 double unders
20 goblet reverse db lunge 55#

Results:  workout 1 = 4:29; workout 2 = DNF (2 rounds completed at cutoff)

Rilion Gracie BJJ practice in evening