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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Squat
70x2, 90x2, 110x2, 120x2, 125 / 275 x2x6

Arm rehab stuff

Good session
PM:
Warmup:
CrossOver Symmetry.
EMOM5: 7 WallBall (because I hate them).
Hip Stuff.

60 minute bike Fartlek
I like a plan so....
10 minute easy warmup

10 Rounds:
30 second standing (hard)
90 seconds easy

5 minutes higher cadence

5 minutes easy

5 Rounds:
20 second seated sprint
40 seconds easy
5 Rounds:
10 second standing sprint
50 seconds easy

10 minute cooldown.

I enjoyed this. :)
Rack Pull 805x1 (PR … practicing my Josh Bridges lockout … ), deadlift variations (conventional, sldl, sumo, etc), ~5km jog with the pup.