Strength (coupled exercises - 2 min rest between semi-super sets):

L-sit rope climb w/ negative:  bw x1; bw x1; bw x1
HSPU:  bw x8; bw x8; bw x8

Ring row:  bw x10; bw x10; bw x10
Dips:  35# x8; 35# x8; 35# x8

Power clean:  135# x5; 165# x5; 185# x5

Stretch 10min

Rilion Gracie BJJ practice in morning