Strength:

Squat 3-3-3+

120# x5
150# x5
180# x5
210# x3
240# x3
270# x6

2 min rest between supersets:
HSPU:  bw x8; bw x8; bw x8; bw x6
Pullups:  bw x8; bw x8; bw x8; bw x8

Stretch 10min

Rilion Gracie BJJ practice in morning