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, kettlebell swings, and chinups. For real this time. ;)
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Front squats 3RM
65, 75, 85, 95, 105, 112 (247)

"Helen"
3 rounds of
400m run
21 kb swings green (as Rx'd)
12 ring rows
Time: 8: 45

Nice work 6am!
Squat 6x5 to 82
3 rounds of
400 m run
21 kb swings yellow
12 Pull-Ups
Time: 12:33 rx
Deadlift to 62

Helen: 3 Rounds of
400m Run
21 KBS (Blue)
12 Ring Rows

11.25
Deadlift to 61kg
"Helen":
3 Rounds:
400m Run
21 Kettle Bell Swings (Blue)
12 Chinups

14:26
Snatch to 54kgx3
30,35,40,45,50,54
Cleans to 78kgx3
45,55,65,70,74,78
"Helen"
3 rds
400m run
21 KB swings (1.5 pood)
12 pullups
9:21
Cleans (75%x3x5)
101x3x5
Jerks (BTN - 75%x3x5)
102x3x4; 2,F(failed last rep on last set)
Squat (70%x2x5)
119x2x5
Clean Pulls (90%x3x2; 95%x3x3)
121x3x2; 129x3x3
Then yoga.
Thanks Sandy!
You guys did Helen without me?!
Not willingly Steve.
In fact the grumbling from Eagles and I may have hit an all time high.