Squat & pull strength + couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 30X1
5 dual KB or DB bent-over rows
+
For time w/7:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
+
5:00-10:00 coach-led mobility

Gymnastics skill + 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/side lap around the gym tough Farmer’s walk
:30 plank
300m row or equivalent
:30 supine plank
+
5:00-10:00 coach-led mobility

Single-leg/single-arm hinge/press + AMRAP + 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
+
Every 3:00 for 15:00 (5 sets):
5/side single-arm/single-leg DB crossbody Romanian deadlifts
5/side single-arm DB Z press
*both movements controlled throughout
+
AMRAP in 10:00:
8 dual DB hang power cleans
10 burpees
12 calories
+
3-5 sets:
20 light tricep band pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Post-Open EMOM – squat & pull

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: 2-3 squat clean singles
2nd: 3-9 unbroken strict pull-ups – band assist as needed
3rd: 2-3 squat clean singles
4th: :45 bike/row/ski @ moderate effort
+
5:00-10:00 coach-led mobility

CrossFit Games Open 23.3

2 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
+
12:00 movement prep – build to a snatch at or slightly above the bar you hope to get to in 23.3
+
For time w/a 6:00 cap:
5 wall walks
50 double-unders
15 snatches, 95/65
5 wall walks
50 double-unders
12 snatches, 135/95
if you complete the entirety before 6:00, add 3:00 to make it a 9:00 cap to complete:
20 strict handstand push-ups
50 double-unders
9 snatches, 185/125
if you complete the entirety before 9:00, add 3:00 to make it a 12:00 cap to complete:
20 strict handstand push-ups
50 double-unders
6 snatches, 225/155
*this will be a 6:00 workout for nearly everyone registered

OR if not registered…

AMRAP in 9:00:
1-2-3… wall walks
10-20-30… double-unders
20 alternating DB snatches, 50/35
*so 1/10/20, 2/20/20, 3/30/20, and so on…
+
5:00-10:00 coach-led mobility