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, ring rows, and double unders.
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pause squats to 41

WOD
AMRAP 3 bench press (25)
AMRAP 3 ring rows
AMRAP 3 doubles

26-34-19. Doubles just weren't working, but great to be back after a week away. Have a great weekend!
AM: Hot Tub/Stretch. Weighted Strict Chinups 15/33x5. Squat 98/216x1.
PM: Hot Tub/Stretch. Warmup. Deadlift 162kg/357pounds x 1. PR Raw! WOOooooOOOOOT! Officially triple bodyweight and a bigger deadlift than Omar. ;)
AMRAP3: Bench Press (35/75) + AMRAP3: Ring Rows + AMRAP3: Double Unders. Score: 43-50-155.
Bench to 80kg x 5 ... still light..

WOD
AMRAP 3min bench press (55kg)
AMRAP 3min ring rows
AMRAP 3min doubles

37-38-22
1PM: bench press 150(331)x1, 155(342)x1, 120(265)x2x4, close grip bench 100(220)x13/11, 5 rounds of: pendlay row 110(243)x10 + 10 ring chinups + 30 seconds rest, hanging leg raise x8x2, windshield wipers x24x2.
Mobility
Snatch 72x1x5
Clean 99x1x5
Squat 136x5