The episode starts with an explanation about the UFC and the Ultimate Fighter (for those who are not familiar with it). The coaches enter the Ultimate Fighter training center; first one is Tiequan Zhang and then Hailin Ao. Cung Le shows up and explain them the goals of this season of the Ultimate Fighter.

The fighters from Team Flying Lions arrive at the house and explore the different bedrooms while they decide which one they should choose. In Team Sky Dragons' van ride to the House, Li Jinying talks about being a guy only used to fitness and that he joined MMA after seeing the fighters in magazines. His teammates tell him that they will help him adjust to the MMA life. He also discusses being the last pick of the team.

Cung Le and the coaches bring some beer for the fighters while they gather together to watch UFC 166.

The fight pick from last episode is shown again and both fighters analyze how they should perform to win it. Hailin Ao feels that this will be a good match as Shih likes to strike and Ning prefers to wrestle. Tiequan Zhang also thinks that Ning is a good fighter and he's a good example for the rest of the team because of his commitment to training.

Zhang chooses the next match-up: Team Sky Dragons' Albert Cheng vs. Team Flying Lions' Dong Xin. Hailin Ao visited the house to support his fighters, specially Shih, who lost his fight. He gave them red hot water bottles to play around with in training and warm themselves. The color was specially chosen to pick on the Sky Dragons team.

Dong Xin enters the training center along with coach An Hu. Cung Le is waiting there with a doctor, whom explains to Dong that the results of his exams after his fight revealed a broken hand. He will be unable to continue training and fighting for the rest of the show. His teammates give him support and Le mentions that he will recommend him to fight in the live finale. After Dong leaves, Le mentions that his assistant Scott Sheeley will help them with training and will be in their corner. He will only work with them and won't interact with Team Sky Dragons' training.

Fu Ziyi reveals that he wants to fight Wang Sai next because of Wang's fame around Chinese MMA and that he just wants to challenge himself. He mentions that being in the octagon is worth even being beaten by Wang.

The fighters from Team Sky Dragons had a problem with their weight scale and tried to get the other team's borrowed. After they were denied, some of them decide to search Team Flying Lion's locker room for it. Fu Ziyi manages to find the other team's scale and borrow it secretly.

The last featherweight fight of the first round is announced: Team Sky Dragons' He Jianwei vs. Team Flying Lions' Rocky Lee. A doctor checks Lee's calf after he complained of pain in that area during training and thinks that he might have torn his muscle. He gives Lee some medicine and advises him to put some ice on it so it heals faster.

This episode is a recap of all the fights and events leading up to the semi-finals.

The first semi final matchups for both weight classes are announced: Wang Sai vs. Wang Anying and Yang Jianping vs. Yao Zhikui. To the fighters' surprise, the welterweight tournament will feature teammates matchups in the semifinals.

The Coaches' Challenge features a fishing style challenge with both coaches dressed as rikishis. With An Hu's victory, he received $5,000 and each fighter of his team won ¥5,000.