The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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Row 10 minutes very easy
~2050 meters

Mobility stuff
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
2 Rounds: 10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups (20kg/44#).
Hip Stuff.

Bench Press 48kg/107# x 10 reps.
Kettlebell Flyes 12kg/25# per arm x 10 reps x 3 sets.

3 Rounds:
30 WallBall (14#)
20 Lunges
10 Burpees
Time: 9:10
WallBalls will get better...slowly but surely. haha!

Cooldown:
CrossOver Symmetry.
Snatch 2x8 @ 31kg

AMRAP8
10 Deadlifts (40)
10 Pushups
10 V-Ups
Score: 6+1
Squat 40x5; 50x5; 60x5; 67x5x5

Kroc Rows 8x5; 12x7x5 - screwed up the last set. Tried again and got it :)

Edit - My bad - They were KB Presses - not kroc rows!!

3 Rounds
30 Wallballs 14#
20 T2B
10 Burpees

16.13

+ 1 Rope Climb to show up Steve MacDonald