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 and TGU's

Bench 1RM
15, 20, 24, 27, 30, 33/72 *PR :)

50 Thrusters @50% Clean 1RM (16)
3 Burpee penalty
Time: 7:27 + 15 Burpees

Nice work 6 am! :)
Squats
155 / 341 x5

Strict Chinups x max reps x 3 (aim for PR on first set)
17, 12, 9

50 thrusters (50kg) + 3 burpee penalty
Time: 6:43 with 24 burpees

Off morning, but back is much much better.
PM:
Warmup:
500m easy row.
3 Rounds: 2 Strict Handstand Pushups + 4 Strict Chinups + 6 WallBall (20#).

Squats 82kg/182# x 5 reps x 5 sets.
Pause Squats 60kg/133# x 3 reps x 3 sets.

100 Chinups in 5:33. ungh! I used to be so much faster than this. :(
Bench 1RM to 58 - major fail! Could barely even get 54!

50 Thrusters @ 30
+3 Burpee Penalty
Time: 6:59 + 12 Burpees
Bench 1RM to 37

50 Thrusters (20)
+3 Burpee penalty
Time - 4:35 + 3 Burpees
Hang Snatch 1RM to 35

Kroc Rows 8x20; 12x20; 16x20

AMRAP10
5 Ring Rows
10 Pushups
15 Squats

8+7