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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Bench Press
50x5, 65x5, 75x5, 85x5, 90x5, 94 / 207 x5

30 HSPU (NOT for time)
10, 10 ,10

AMRAP10: 40 doubles + 10 snatch (50kg)
Score: 4 + 20

Very good session. Snatch felt off BUT back is feeling great.
Deadlift 45x5; 55x5; 65x5; 75x5; 78x5; 81x6 (extra rep by mistake!)

ZPress 12x5; 16x5; 19x5; 22x5; 25x5; 28x5

AMRAP10
40 DUs
10 Snatchs Unbroken - But it was more like a power snatch + OHS without letting go of the bar LOL!

3
Warmup: Burpees, squats, lunges, ring rows, plank, V-ups

Deadlift 3RM
45, 55, 65, 70, 75, 79/174 *PR :)

AMRAP10
60 SU's
10 Thrusters (16)
Score: 5 + 64

Nice work 6am! :)
THU: squat 529x1 + 45 minute walk with the pup. Squats felt like garbage. No pain, just felt slow and tired. Like someone elbowed me in the tits. FRI: deadlift 463x5x5, rack pull 596x1. Everything felt solid, grip tired out pretty fast on rack pulls though.
Deadlift 3RM to 66

AMRAP10:
60 Single Unders
10 Thrusters (26)
Score: 6+64
Deadlift 3RM to 55

AMRAP10:
60 SUs
10 Thrusters (20)
Score - 6 + 66
PM: Hot Tub/Stretch.
800m jog.
20 WallBall (20#) consecutive.
Hip Drills.

Deadlift 112kg/248# x 5 reps.
T-Bar Rows Bar + 60kg/132# x 5 reps x 2 sets.

AMRAP10:
40 Double Unders (consecutive)
10 Snatch, 20kg/44# (consecutive)
Score: 5 Rounds + 40 Double Unders + 4 Snatch.
Grip was shot before I started and it slowed be down a bit.