Squat (3:00 rest):
210# x5
210# x5

Press (2:00 rest):
115# x6
115# x6
115# x5

Russian KBS (2:00 rest):
70# x12
70# x12
70# x12

Conditioning:
2 rounds airdyne:
0-3min >=55rpm
3-6min >=60rpm
6-8min >=65rpm
8-9min sprint
9-10min rest

Rilion Gracie BJJ practice in morning