Hinge strength + sprint chipper 2 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 3 snatch-grip deadlifts, moderate & solid w/reset on ground between reps + For time w/7:00 cap: 35 power cleans, light up to 95/65 35 bar-facing

Gymnastics tech work + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed 2-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 15:00 @ moderate effort: 1 lap

Squat/pull intervals + lunge/calorie intervals + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 5 sets: :60 of [2 light/moderate overhead or front squats from the ground + accumulate steady strict pull-ups or tough ring rows in remaining time] :60

Post-Open EMOM 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 32:00 (8 sets of each): 1st: 3-5 touch-and-go deadlifts 2nd: 5-10 push-ups or 2-4 mat lengths handstand walk 3rd: 15-30 double-unders 4th: :30 bike/row/ski @ moderate effort + 5:00-10:00 coach-led mobility

CrossFit Open 23.1 2 rounds as warm-up: :30 relaxed hang from bar 10 alternating toe touches from plank 10 alternating prisoner reverse lunges + 10:00 movement prep + AMRAP in 14:00: 60 row calories 50 toes-to-bar 40 wall balls, 20/14 to 10/9 30 cleans, 135/95 20 ring muscle-ups *if not registered you can do any