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, Pushups, V-ups, TGU's

Deadlift 5R
45, 55, 60, 65, 70, 75 *PR :)

3 Rounds:
150 SU's
20 Burpees
Time: 9:06

Nice work 6 am! :)
Sorry for the late post guys :P
Squats 2R
164x2

Ring Rows (feet elevated) x 14 x 4

AMRAP5: 2 chinups + 4 pushups + 8 squats
Score: 14 rounds

Squats felt like garbage today, the rest of the morning was better. Just an off day.
Deadlift 5RM to 62

3 Rounds:
150 Single Unders
20 Burpees
Time: 8:29
5km easy run (treadmill = gross!) 28:41
Deadlift 5RM to 52

3 Rounds of:
150 SUs
20 Burpees
Time - 9:25
PM: Hot Tub/Stretch.
Warmup:
~20 minutes of Hip, Thoracic, Shoulder stuff.
3 Rounds: 5 Strict Chinups + 5 Pushups + 5 WallBall (14#).

Squat 87kg/193# x 10 reps.
Weighted Step-Ups (12") 50kg/111# x 10 reps x 2 sets.

AMRAP5:
2 Chinups
4 Pushups
8 Squats
Score: 12 Rounds + 2 Chinups + 4 Pushups + 1 Squat
Took it a bit easy today...stupid cough kept me up all night again. :(