The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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PM:
Warmup:
10+ minutes stretches/drills.
2 Rounds: 10 Burpees + 10 WallBall + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups.

Squat 100kg/221# x1 rep x 2 sets.
Anderson Squats 50kg/111# x 8 reps x 3 sets.

5 Rounds:
20 Double Unders
15 Squats
10 Deadlifts (70kg/155#)
Time: 6:47 - this should be closer to a 5 minute workout for me.
Front Squat 2RM to 57

5 Rounds:
60 Single Unders
15 Squats
10 Deadlifts (40)
Time: 6:42
EMOM 10
2 Snatch
Add weight as you go
Started at 10 and built to 32; they felt good so I kept going with singles and made 1kg jumps to 37 - PR :)

AMRAP 10
Chinups
16

AMRAP 10
20 DUs
15 Squats
10 Deadlifts 45

6+39
Front Squat 2RM to 40

5 Rounds of:
60 SUs
15 Squats
10 Deadlifts (30)
Time - 8:23