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: squats, lunges, ring rows, plank, V-ups, Burpees, TGU's

Squat 5R
15, 20, 25, 30, 35, 40 *PR for lower box height :)

3 Rounds:
800m run
30 Russians (Yellow)
30 Lunges
Time: 20:25 After the sets of lunges, my legs felt like rubber when running :P Real quad burner that was!

Nice work 6am! :)
YAY SQUAT 5R DAY!
Seated KB Press (one arm)
12x5
16x5
20x5x5

Ring Dips
BWx8
10x8
15x8x5

Run 20 minutes VERY easy

Fun morning!
Warm up

Bench
58kgx3

KB Flyes
8x5x5

Bike 20 mins easy

Paused air squats-PR ;)
Bench 331x3x3 and that's it.
Squat 5RM to 62

3 Rounds:
800m Run
30 Russian Swings (Yellow)
30 Lunges
Time: 21:28
Squat 5RM to 50

3 Rounds of:
800m Run
30 Russian swings (blue)
30 Lunges
Time - 20:00
Squat 40x5; 50x5; 55x5; 60x5; 65x5; 69x5

KB Press 8x12; 12x12x3 - Right hand side was easy; left hand side was a mess. I had one decent set on the left @ 12 and the rest were broken >:[

3 Rounds
800m Run
30 Russian KBS Green
30 Lunges

17.02
PM: Hot Tub/Stretch.
Warmup:
20 minutes of Hip, Thoracic, Shoulder stuff.
3 Rounds: 200m Run + 10 WallBall (20#).

Kettlebell Flyes 8kg/18# per arm x 10 reps x 3 sets.
Ring Dips BW+10kg/22# x 5 reps x 5 sets.

3 Rounds:
800m Run
30 Russian Kettlebell Swing, 32kg/70#
30 Lunges
Time: 20:27
Stupid allergies...could not control breathing today either. Boo! Was hoping for under 20 minutes but this will have to do. haha!