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 ring rows and box jumps.
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Squats 95% of 182
95, 115, 135, 150, 165, 173 (381)

AMRAP in 12 minutes of:
10 ring rows
10 box jumps 24"
Score: 10 rounds + 1

Nice work 6am!
PM: Hot Tub/Stretch. Warmup. Bench Press (paused) 68/150x1. AMRAP 12: 10 Ring Rows + 10 Box Jumps (20inch). Score: 11+12. Mobility. 4 more sleeps 'til vacation! WOOOOOTTT!!
Warm-up x 1.

Squats to 69: 40, 50, 55, 60, 65, 69.

AMRAP in 12 minutes:
10 ring rows
10 box jumps (24)
Score: 9 + 2.

It was warm out so I walked home in bare legs and I had another revelation as to why squats are important: They make pasty white legs look less terrible.
Noon
5 x 1000m row (3:00 rest)
-4:23, 4:16, 4:16, 4:13, 4:04

PM
Squats x 5 to 114kg (PR)
+
AMRAP in 12 minutes of:
10 ring rows
10 box jumps 24"
Score: 10 rounds + 5
Sott Press
14x5

3for3s (3 SN grip Push Press + 3 OHS)
52x3+3

Press
64x5x5

Squat
145x1
can we go to a WoD!??
12:00 pm
Squats to 60kg x 5

WOD
AMRAP in 12 mins of
10 ring rows
10 box jumps
9 rounds

7:00 pm
Deadlift to 97kg (1 x 95% PM 102kg)
WOD
AMRAP in 12 mins
10 KB Deadlifts (red)
10 situps
13 rounds + 7