We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
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Hanging Leg Raise x 15 x 4
* straight leg

Barbell Curls
20x10x3

Kettlebell Rows
24x10x5

and a snow day!
Paused breathing front squat 176 x 3 full breaths at bottom x 10 sets, front squat 175x10, bench press 331x1, strict chinups BWx10x4, row 10 minutes easy (2800+ meters). Decent day. Bracing is becoming a lot more comfortable/natural during front squats; paused breathing making a big difference on this. Hips no longer bother me on bench so I was able to go a little heavier. Double body weight after a few weeks of getting back into it; not complaining at all.
Stretches/drills

Squat 5x50
focussed on not going so low and staying more controlled

AMRAP12:
5 Chinups
10 V-Ups
15 Squats
Score: 9+6

+ walk home in a foot of snow...a workout in itself
Squat 5RM to 80kg ( PR!)
AMRAP 12
5 ring rows
10 V ups
15 squats
Score: 8+14
Super HAPPY about the squat PR! Did feel heavy but still progressing to 81 next time :)
Squat 5RM to 63

AMRAP12
5 Chinups
10 Vups
15 Squats

9+3