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 bench press, chest to bar chinups, and double unders.
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Squats 1RM
95, 115, 135, 150, 165, 176 (385 lbs)

AMRAP 3 min
Bench Press
AMRAP 3 min
Chest to bar chin-ups
AMRAP 3 min
Double Unders

SUB
2000 m row
Time: Between 7:23 and 7:27 (PR either way)

Nice work 6am!
Mooooobility
Warm up

Deadlift to 51.

WOD
AMRAP 3 mins of:
Brench Press (21)
AMRAP in 3 mins of:
Ring rows
AMRAP in 3 mins of:
Double Unders

Did 35-17-5.

Great work nooners!!!
PM: Hot Tub/Stretch. Warmup. Kettlebell Flies. Pendlay Rows. Squat. 15 minutes of handstand walking practice. Made some baby progress today. FUN!
Mobility
Snatch
62x1x5
Hang clean + clean + 2 Jerks
82x1+1+2
Pulls
100x3
Front squat
125x3

Now BBQ steak, sausage and veggies.
Deadlift 128 x 5.. still light enough

WOD

AMRAP 3 min
Bench Press (55)
AMRAP 3 min
Chest to bar chin-ups
AMRAP 3 min
Double Unders
Score: 35,24,21

Followed by Rib Fest.. :).
Deadlifts to 221kgx3
125,150,175,200,215x1 WTF!!!
I'm gunning for you next week Matt. 237kg or bust.
CFWU
Deadlift 74kg X 5 (a reset but they felt a lot better than my squats & push press did this week - happy with that!)
WOD
AMRAP 3 min
Bench Press (30kg)
AMRAP 3 min
Ring Rows
AMRAP 3 min
Double Unders
20/48/115
I'll be ready for this WOD next time !!!