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 double unders, strict knees to elbows, and cleans.
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Deadlifts to 150

500m row @ 2:15 pace
500m row @ 2:00 pace
500m row @ max effort
1:28.7
Squats
95, 115, 135, 150, 160, 170 (375)

40 double unders
30 strict knees to elbows
10 cleans 60

SUB

500m row @ 2:15 pace
500m row @ 2:00 pace
500m row @ max effort
Time: 1:37.?

Could not keep my $#@& ass on the seat.
Nice row Sandy! and great work 6am!
At DalPlex
Mobility-ish
Snatch (build to something heavy)
205x1, 215xF
Squat
335x1x3, 295x2x2
Push Press
205x3
Snatch to 62kgx3
35,45,50,55,59,62
90 double unders
30 strict KTE
10 cleans (60kg)
4:21
Took about 5 attempts to get all three reps at 55kg and I figured it was going to turn into a stupid snatch day. But whatever it was I got it out of my system and the last two sets went.
wu x 2

deadlift to 66 x 5 (85% of pgm 77)

WOD
270 singles
30 knee raises
10 cleans (25)
7:21
AM: 500m row. PM: Hot Tub/Stretch. Warmup. Press 31/68x5. Clean & Jerk 61/134x1. Clean 73/161x1. 1 hour road bike ride.
CFWU
Squats to 51kg x5
WOD
90 double unders
30 knee ups
10 cleans (27kg)
time 7 min
nice work ladies!