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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Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Bench 1R
12, 16, 20, 23, 26, 29 *PR

5 Rounds:
60 SU's
20 OH Lunges (5 kg plate)

Time: 9:05

Nice work 6am! :) And sorry Mike, I think I might have walked in front of your camera when it was filming your workout :O
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
10 minute run on T-mill.
Hip Stuff.

Sumo Deadlift 96kg/213# x 8 reps.
Band Pull Aparts x 10 reps x 5 sets.

4000m easy row in 19:43.0.
Bench 1RM to 55 (PR)

5 Rounds:
60 Single Unders
20 Overhead Lunges (15kg)
Time: 8:36
30min Easy Run - 5.5km
Bench 1RM to 95.. Felt really good! Looking for 100 next time.

5 R:
60 SU
20 Overhead Lunges (20kg)
Time: 7:03
Front Squat
70x3 ,85x3, 95x3, 105x3, 115x3, 122 / 270 x3

Sumo Deadlift
70x8, 90x8, 110x8, 125 / 275 x8

AMRAP10:
10 thrusters
10 burpees
Score: 6 rounds + 11

Felt a little off this morning, but just kept moving.