The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes squats and double unders.
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Daily Squats
up to 1 x 170 (374)

Press 5RM
35, 40, 45, 50, 55, 60 (132)

Metcon:
4 rounds of
30 squats
30 Double Unders
Time: 3:26

Nice work 6am!
wu x 2

jerk grip OHS for mobility

WOD 4 rounds of
30 squats
90 singles
7:00. Fun one!
Daily squat to 160

Press to 40
I CAN' T wait to start applying...
PM: Hot Tub/Stretch. Warmup. Snatch 56/123x1. Squat 108/238x1. 4 Rounds of: 30 Squats + 30 Double Unders in 3:47.
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AM
5K Run @ ~90%
-~22:00

Noon
5Rds:
10 strict pullups
40 mountain climbers
10 glute ham raise
40 flutter kicks
-11:56

PM
Press x 5 to 57kg (4,f)
+
4Rds:
30 squat
12 T2B
-5:02
Daily squats to 180x1
Press (1r@95%) PM 61kg
35,40,45,50,55,58
20 min snatch EMOM (44kg)
4 rds
30 squats
30 double unders
3:20
Bench Press
84x5

Cleans
119XF,1,1

Metcon:
4 Rds
30 Squats
30 DUs
Time: 5:30
Split jerks to 36(79) x 3

Deadlifts to 95(210) x 1 (95% of PM 100)

WOD
4 rounds of:
30 squats
30 double unders
4:48

Tried whatI could do get under 4 mins...don't know how you all do it, good job! :)
CFWU
Squats to 47 x 5
WOD
4 rounds
30 squats
30 double unders
5:13