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 box jumps, wall ball, and lunges.
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Squats 5RM @ 85% of 186
90, 105, 125, 135, 150, 158 (348 lbs) *PR* for reps

AMRAP 15 minutes of
5 box jumps 24''
10 wallball SUB 10 jump squats
15 lunges
Score: 11 rounds

Nice work 6am!
Squats 127 x 5

AMRAP in 15 mins:
5 box jumps (24")
10 wallballs (20)
15 lunges

12
and here I'm too busy to make it in today.. :(
PM: Warmup. Bench Press 63/139x5. AMRAP15: 5 Box Jumps (20 inches) + 10 Wall Ball (14 pounds) + 15 Lunges. Score: 11+1.
Wow! I can't believe I'm going to say this but I totally rocked the wallballs today. First time EVER that I looked forward to wallballs in a workout. YAY! :)
2PM: squat 240(529)x1, strict press 90(198)x1x4, push press 100(220)x3x5, strict handstand pushups 28/23/20, 500m row x 5 with 1 minute cooldown between: 1:45, 1:44, 1:44, 1:45, 1:43.
Warm-up x 1

Squats to 64: 35, 45, 50, 55, 60, 64 x 4. Repeat for 5 next week.

It's International Lindy Hop Day. We should have done an AMRAP in 15 of this :

http://www.youtube.com/watch?v=qkthxBsIeGQ
Mobility

Snatch
56x1x3

Squat
120x5x3

Press
67x5x5
Dquats to 61kg x 5

WOD
AMRAP in 15 mins of:
5 box jumps -20"
10 wallballs (14#)
15 lunges
My left knee popped while doing lunges, had to change my WOD. switched to good mornings, pushups and situps.
Good work 5ers!