Some other background for you all. My main goal is to get some serious gas in the tank. I don't need any more strength because I don't have enough gas to use any of what I already have. The last 3x3min smoker session I did I spent the majority of the first two rounds resting in a good top position so I didn't gas myself out. I was scared if I pushed the pace too much I would run out of steam.
Also if you were wondering, I would be doing 3-4 days a week MMA technique except I can't afford to join an MMA gym. So I get freebies from my old MMA coach plus 2-3 quality sparring partners. I can count on them for usually one to two workouts per week.