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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4 rounds: Run 800m + Row 1000m
VERY casual
Time: 41:01

This was actually kinda fun. Just kept moving. Helped loosen up the back
PM: Hot Tub/Stretch.
Warmup:
~25 minutes of hip, thoracic, and shoulder stuff.
2 Rounds: 1 Rope Climb + 5 Six Point Burpees + 10 WallBall (14#).

Bench Press 49kg/109# x 10 reps.
Strict Ring Dips x 12 reps x 4 sets.

100 Burpees in 6:38. PR by 6 seconds. WOOT! :D
Squat 5RM to 60

AMRAP10:
10 Squats
10 Lunges
10 V-Ups
2 TGUs (yellow)
Score: 6+30
Squat 40x5; 50x5; 60x5; 67x5x4

Bench 3RM to 40

AMRAP10
1 Rope Climb
5 Burpees
10 Squats

10 - FUN!!
Squat 1RM to 81 (PR for reps). At the third set things were feeling good and I started thinking greedy, "Maybe I could do 85". Then reminded myself not to be an idiot and stuck to 81. Sets 4, 5 and 6 were exhausting. Always listen to the voice of reason in your head and from Coach's mouth.