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 around the gym plate overhead carry
1 lap around the gym tough Farmer’s walk
:60 plank on ground
60 single-unders
+
5:00-10:00 coach-led mobility

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 rest
+
3 sets for reps:
3:00 of [400′ shuttle run (8 x 25′ out & back) + 50′ dual DB @ shoulders walking lunges (25′ out & back) + max in remaining time calories]
:60 rest
*your choice overhead/shoulders/sides on the lunges
+
3-5 sets:
8 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

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 calories
*adjust only you cannot complete a single rep of any of the first 4 movements
*if no RMUs treat this as 60/50/40/30 for time w/a 14:00 cap
+
5:00-10:00 coach-led mobility

Weightlifting tech + other stuff

3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
+
Every :90 for 15:00 (10 sets):
1 push press
1 split jerk
+
5 sets (so 15:00 total):
2:00 bike/row/ski – can switch set-to-set or stay with the same throughout
:30 Russian twists
:30 top of glute bridge hold
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a parter:
20 burpees w/lateral step over rower
20 double-unders
40 Russian kettlebell swings
40 double-unders
60 row calories
60 double-unders
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down