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, overhead lunges, and strict ring dips.
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Squats 1RM
95, 115, 135, 150, 160, 170 (375)

AMRAP 18 minutes of:
200m run
20 Over head lunges 15/34
10 strict ring dips SUB pushups
Score: 9 rounds - 2

Nice work 6am!
Bench to 63

AMRAP in 18mins:
200m run
20 OH Lunges (20)
10 pushups

8 + run + 20
During the month of July I have accumulated 50km of rowing, 31km of running, and 195km of cycling. 2PM: front squat 170(375)xF, 170(375)x1, 180(397)x1 (PR), jump squat 50(110)x3x5, back squat 170(375)x5x3, row 5000m @ 7/10 effort: 18:50.
Mobility/Snatch warm-up
Snatch Complex (1 SN + 1 OHS)
70x1+1,x5
Squat
153x1x3
136x2x2