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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PM: Hot Tub/Stretch.
Warmup:
15+ minutes of drills/stretches.
10 Burpees + 10 WallBall + 10 Lunges + 10 Chinups + 10 Lunges + 10 Pushups + 10 V-Ups.
10 minute easy bike.

Squat 98kg/217# x3 reps.
Split Squats 32kg/72# x 10 reps per side.

200 Double Unders in 2:34 - could not skip to save my life today...had a bit of double under rage. hahahaha!

10 minute easy bike.
Bench 5RM to 49 (PR)

AMRAP10:
5 Cleans (30)
10 Pushups
60 Single Unders
Score: 4+15
Bench 5RM to 34

AMRAP10:
5 Cleans (20)
30sec Plank
60 SUs
Score - 5+2
EMOM10
2 power cleans (40kg)

Weight was super easy but man oh man my back was tight

Squat 96kgx3
Felt good

Bike 15 mins easy
Squats
142 / 313 x5

Weighted Chinups x 5
BW, 5, 10, 15, 19, 22

AMRAP10:
3 power cleans (80kg) + 30 doubles
Score: 12+ 1

Fun workout
Tues:

Bench
60kg/133lbsx5 (ties PR)
This felt pretty easy and reps seemed fast :)

40 ring dips
sets of 2 and took approximately 11 mins LOLOL! but I guess it's better than not even being able to hold my body weight on the rings after I had Ben right?! Progress is progress!

5 rounds
200m run
30 squats
time: 9:28

Pushed myself on this one but man running sucks ass haha!
Squat 63x3x3

KB Bench - Find 3RM - 16x3

4 Rounds
400m Run
2 Rope Climbs

12.09