2 min rest b/w alternating sets:
Dips:  45# x9; 45# x9; 45# x9; 45# x8
Pullups:  bw x9; bw x9; bw x9; bw x9

Conditioning:
"ANNIE"
50-40-30-20-10
Double unders Abmat butterfly situps

Time:  8:00

Rilion Gracie BJJ practice in morning