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 clean and ring rows.
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Squats 1RM
95, 115, 135, 150, 160, 170 (375)

21-15-9
Cleans
ring rows

SUB

Row ladder:
250m easy
250m hard Time: 48s
500m easy
500m hard Time: 1:36
1000m easy
1000m hard Time: 3:41
500m easy
500m hard Time: 1:41
250m easy
250m hard Time: 51s

Nice work 6am!
Noon

SUMO Deadlift to 140kg X 5
(PR) for SUMO Style..

WOD
21-15-9
Sandbag Cleans
Ring Rows

Time: 8:57
Deadlifts to 154

Row ladder:
250m easy
250m hard Time: 44.5s
500m easy
500m hard Time: 1:41
1000m easy
1000m hard Time: 3:30
500m easy
500m hard Time: 1:43
250m easy
250m hard Time: 47.4s
Snatch to 60kgx3
35,40,45,50,55,60

Cleans to 108kgx3
60,70,80,90,100x2

Couldn't get under the third rep at 100kg today, stopped before I did something foolish.
wu

deadlifts to 46 (60% of pgm 77)

WOD 21-15-9
cleans (23)
ring rows
9:51
Deadlift to 100 (1 x 95% PM 105)

WOD
21-15-9 of:
Power Cleans (30kg)
Ring rows
10:05
had to switch to power cleans...too sore from all the squat related WODs this week :)