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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Handstand Practice
Double Unders x max reps (must be 100 min)
Score: 202 et 107
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
Hip Exercises.
5 minute easy jog on t-mill + 6 Turkish Getups + 10 Pushups.

Bench Press 45kg/100# x 10 reps x 3 sets.
Ring Dips 26kg/57# x3 reps. (50% BW).

AMRAP10:
3 Strict Burpees
3 Strict Chinups (all overhand and all but 4 or 5 rounds unbroken)
Score: 21 Rounds + 1 Burpee

Cooldown:
CrossOver Symmetry
Bench 1RM to 54 (PR)

AMRAP10:
3 Strict Burpees
3 Strict Chinups
Score: 14
Squat 60x5x5

KB Press 8x8 - both arms
12 x max reps x 2
1st Round R 10 & L 7
2nd Round R 13 & L6
I was kinda getting the hang of it with my right arm; left not so much!

AMRAP8
20 DUs
15 Deadlifts @ 45
10 Pushups

3+35