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 is a workout you missed during the week or 20 minutes of something you suck at.
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Thrusters (20)
Ring Rows
Time: 6:42

Double Under practice
Stability drills
10 Rds:
10 goblet squat (pink)
10 situps
20 Double unders
@ CFSJ (lbs)
In Teams of 2 with MJ
10 Rounds of
8 Wallballs (14)
2 Wall Walks
6 Cleans (65)

25.14 - switched from wall walks to pushups after a couple of rounds. Did not like the wall walks :S
AM: Hot Tub/Stretch. Warmup. Weighted Strict Chinups 28kg/62# x3. PR for reps. Weighted Strict Ring Dips 21kg/46# x3. Squat 112kg/245# x1. 500m Row in 1:47.6. PR is 146.8 but I was heavier then, so I'm happy to be within 1 second. :)