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, pushups, sit-ups, TGU's

Bench 3R
15, 20, 25, 30, 35, 40 (F, only got 1R)

10 Rounds: (using Thruster weight of 16)
5 Power Cleans
5 Front Squats
5 Push Press

Time: 12:31

Nice work 6 am!
Clean
build to 94 /207 x1x8

EMOM10: 2 muscleups + max doubles
Score: 537

FULL REST

AMRAP10: rope climb
Score: 42 (might be a PR)

Great session! Shoulder felt great!
Snatch 38x1 PR - few attempts at 40 but couldn't stick it

Kroc Rows 24x20

10 Rounds @29
5 Power Cleans
5 Front Squats
5 Push Press

20.52
Bench 3RM 54

AMRAP10 @ 25
5 Power Cleans
5 Front Squats
5 Push Press
Score: 8
Squat x 5
85, 100, 115, 130, 140, 150/330

Elevated Pistol (paused)
BW x 10 per side x 5

5 rounds:
50 doubles + 20 overhead lunges with snatch grip (30/66)
Time: 8:48

I forgot my gym back at home so I had no shoes or skipping rope.

Still a great session!
Front Squat 1RM 68 (F)

AMRAP10 (not 4 rounds, apparently)
60 Singles
15 Lunges
10 Pushups
Score: 8
Tempo Front Squats (313) 30x1x10

HSPUs - 11, maybe 12... kinda miscounted but want to be conservative

5 Rounds
20 DUs
15 Wallballs
10 Box Jumps

9.22