Strength:

2 min rest between sets:
Pullups:  bw x10; bw x10; bw x10
Dips:  bw x12; bw x12; bw x12

2 min rest between supersets:
Ring row:  bw x10; bw x10; bw x10
Pushups:  bw x15; bw x15; bw x15

Tabata ball slam 30#:  10+10+10+9+8+8+8+8=71 reps

Stretch 10min

Rilion Gracie BJJ practice in morning