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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AM: Hot Tub/Stretch.
Warmup:
5 minutes Stretches.
10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 5 RDL.

Squats 91kg/202# x 5 reps.
Weighted StepUps (14") 30kg/67# x 10 reps.

5 Rounds:
200m Run
20 Russian Swings, 24kg/53#
10 Ring Dips
Time: 11:38

Slow but fun day! :D
Squat x 5
75, 90, 105, 120, 130, 137 / 302

Strict Chinups x max reps x 2
20, 10

AMRAP 20:
400m run + 30 russian swings + 20 wall ball
Score: 4 rounds + 200m
Squat 50x10

Negative Handstands x20

AMRAP20
400m Run
30 Wallballs 14#

5 :P Played out!
Front Squat 2RM to 58

AMRAP20
800m Run
30 Russian Swings (yellow)
20 Wall Balls (14lb)
Score: 2+5