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 running and strict ring dips.
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Squats to 158kgx5
90,105,120,135,150,158
4 rds 400m run
10 strict ring dips
9:00
Snatch
OTM 70x5, 75xF,F,1,1,F
75,80,85x1
90xF,F

Squat
140x1x3, 120x2x2
Squats 5RM little reset
85, 100, 115, 135, 145, 155 (342)

4 rounds of:
400m run
10 strict ring dips SUB 10 pushups
Time: 8:29

Nice work noon class.
Awesome that you could join me Colt.
AM: 45 minute mountain bike ride. PM: Hot Tub/Stretch. Warmup. Snatch 56/123x1. Clean 76/168x1. 4 Rounds: 400m Run + 10 Strict Ring Dips in 9:29.
Squats 128 x 5

4 rounds of:
400m run
10 pushups

7:51