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

Deadlift 3R
45, 55, 65, 70, 73, 76

AMRAP 10
10 Burpees
10 Goblet Squats
2 TGU's
Score: 5 + 5

Nice work 6am! :)
3 rounds:
100 doubles unbroken (rest as needed)
Fun!
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
Hip Stuff.
10 Burpees + 5 WallBall (20#)
10 Squats + 5 WallBall (20#)
10 Lunges + 5 WallBall (20#)
10 Chinups + 5 WallBall (20#)
10 Pushups + 5 WallBall (20#)
10 V-Ups + 5 WallBall (20#)

Bench Press 47kg/105# x 10 reps x 3 sets.
Max Ring Dips x 3 sets - 25 (PR) + 21 + 19.

100 WallBall (14#)
Time: 5:47

Cooldown:
CrossOver Symmetry.
Squat 40x5; 50x5; 60x5; 66x5x5

KB Press 8x6; 12x6x5

100 Wallballs 14# - 5:02
Deadlift 3RM to 56

AMRAP10:
10 Burpees
10 Goblet Squats (yellow)
2 TGUs
Score: 5+1