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.
0 people think this is awesome.
Warmup: Burpees, squats, lunges, ring rows, negative pushups, V-ups, TGU's

Snatch Drills
75% of 1RM 14 x 1 x 8

6 Rounds of
10 Box Jumps
90 SU's

Time: 7:41

Nice work 6 am! :)
Squat
159 / 350 x 3 F

Kroc Rows
16x20
20x20
24x20

AMRAP15:
5 chinups + 10 pushups + 15 squats
Score: 15 + 18

Right hip was cranky ... Really can't wait to get out of this squat funk.
PM: Hot Tub/Stretch.
Warmup:
20 minutes of hip, thoracic, and shoulder stuff.
10 Burpees + 1 Turkish Getup
10 WallBall (20#) + 1 Turkish Getup
10 Lunges + 1 Turkish Getup
10 Chinups + 1 Turkish Getup
10 Pushups + 1 Turkish Getup
10 V-Ups + 1 Turkish Getup

Squats 82kg/183# x 5 reps x 5 sets. Good.
Paused Squats 60kg/133# x 4 reps x 3 sets. Easy Peasy.

AMRAP15:
5 Chinups
10 Pushups
15 Squats
Score: 15 Rounds + 3 Chinups.
Snatch 34x1x8

6 Rounds:
10 Box Jumps
60 Single Unders (woops), 90 Single Unders for the last round.
Time: 7:09
Hang Snatch 26x1x12

Kroc Rows 8x20; 12x20; 16x20

AMRAP 10
5 Chin-ups
10 Push-ups
15 Squats

6+7