25.3!!!!!!

Pre-Open full-body strength + sprint-ish

For completion as warm-up:
1 wall walk
7 deadlifts
1 wall walk
7 cleans
1 wall walk
7 snatches
1 wall walk
250m row
*empty bar for everything
+
Every :90 for 12:00 (4 sets of each):
1st: 5-4-3-2 back squats
2nd: 5-10/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 5-4-3-2 clean pulls
2nd: :10-:20 L-sit
+
For time:
24 wall balls
21 calories
18 wall balls
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
+
20:00 @ easily sustainable effort:
1 lap around the gym bear crawl
20 calories
2 laps around the gym bear hug carry w/med ball r sand bag
20 calories
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
3-5 light/moderate touch-and-go deadlifts
:10-:30 handstand hold or L-sit accumulation
+
Every 5:00 for 15:00 (3 sets):
:60 power clean or power snatch singles
:60 handstand push-ups, dips, or T hand-release push-ups
300m run
*pick loads & pressing variations that are challenging and limit the number of reps you’ll get
+
3-5 sets:
15 tricep band pressdowns
15 band pull-aparts or face pulls
OR
mobility work

Squat & upper pull strength + couplet

3 rounds as warm-up:
3 burpee pull-ups
9 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
AMRAP in 8:00:
8 dual DB or sand bag or med ball alternating reverse lunges
8 calories
+
5:00-10:00 coach-led mobility

Upper press & single-leg hinge strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
4-6 close-grip bench press (12-14″ between hands)
6-8/side single-leg DB/KB Romanian deadlifts, 3011
+
For time w/10:00 cap:
15 burpees
30 calories
90 double-unders
30 calories
15 burpees
+
5:00-10:00 coach-led mobility work