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:
Warmup:
Clean up Anthony's toys. All 370kg/816# of it. wink emoticon
5 Rounds: 1 Rope Climb + 2 Strict Handstand Pushups + 3 Six Point Burpees + 5 Banded Tempo Squats.

20 minute easy row (4163m).
"LOL":
10 Burpees
30 Plank hand touches
10 Burpees
40 Plank hand touches
Etc. to 60

Weighted Chinup 5RM to 2kg

"Grace" (30 Clean and Jerks) @ 40
Time: 7:15
Rack Pull 750x1. I had more in me, but tore a callous and shut things down. No discomfort or hesitation on any of the buildup sets which has been a long time coming. I was planning to test pulls from the floor after this, but ran out of time/skin. Will try not to pull a George Costanza under the desk so I have more training time …
C&J 44x1x3; 42x2x2

Ring Rows (Feet on Box) 5x5
Friday: Ring Pushups (Feet on Box) 5x5

16.4
55 Deadlifts @43
55 Wallballs 10#
55 Cal Row
55 HRPUs

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

Squat 5R
25, 30, 35, 40, 43, 46/101 *PR :)

AMRAP 10
30 Deadlifts @ 50% (36)
30 Wallballs (10)
30 V-ups
30 Burpees

Score: 190

Nice work 6 am. And awesome work Michel and Megan on 16.4 this morning! :)
Squats 1RM
100, 120, 140, 160, 175, 184 / 406

16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Score: 177

Its Friday! Thank God!
Friday:

Squat 5RM to 45

AMRAP10:
30 Deadlifts (40kg)
30 Wall Balls (14lb)
30 V-Ups
30 Burpees
Score: 150
Squat 5R 74Kg

AMRAP 10
30 Deadlifts 55kg
30 Wallballs (14)
30 V-ups
30 Burpees
Score: 160

Enjoyed this workout!
Congratulations everyone on their PRs and scores!