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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PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
Hip Stuff.
10 Burpees + 10 Squats + 10 Lunges + 10 Ring Rows + 10 Pushups + 10 V-Ups.

Bench Press 46kg/102# x 10 reps x 3 sets.
Z-Press 35kg/78# x3 + 37kg/83# x 2. These are awkward.

100 Burpees in 7:00.
Not a PR but I had fun with them. YAY!
Deadlift 5RM to 54

5 Rounds:
90 Single Unders
20 Squats
10 V-Ups
Time: 7:51
Squat 64x5x5 - These things felt really good tonight :)

KB Press 8x5; 12x5x5 - I think I'm starting to get this - few shakey sets but the last one was gold!

100 Burpees - 6.41 - Missed my PR by 9 seconds but still a good workout.