25.2!

Pre-Open full body strength + sprint

For completion as as warm-up:
12 air squats
12 single- or double-unders
12 scap pull-ups
9 thrusters, pvc or empty bar
9 single- or double-unders
9 toes-to-bar
6 thrusters, pvc or empty bar
6 single- or double-unders
6 pull-ups (CTB pull-ups if possible)
+
Every :90 for 12:00 (4 sets of each):
1st: 3 back squats
2nd: 6-9/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 3 clean pulls
2nd: 6-9 dual DB Z press
+
For time:
21 burpees
21 calories – your choice
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

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 dual KB/DB overhead carry
2 laps around the gym dual KB/DB Farmer’s walk
:60 plank
600m row or equivalent bike/ski/Runner
+
5:00-10:00 coach-led mobility

Weightlifting tech & upper pulling strength + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets of each):
4-5 hang squat snatch or hang squat clean, light & smooth
8-10 Australian CTB pull-ups
+
AMRAP in 7:00:
1 toes-to-bar
2 goblet alternating KB goblet reverse lunges
2/4
3/6
and so on
+
3-5 sets:
:30/side plank
12 light band pull-aparts or face pulls
OR
mobility work

Upper press & single-leg hinge strength + couplet

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):
5 close-grip bench press (12-14″ between hands)
5/side single-arm single-leg DB/KB Romanian deadlifts, 3011
+
AMRAP in 8:00:
12 calories
2 wall walks or 2 mat lengths handstand walk
14/4
16/6
and so on…
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + chipper

3 rounds as warm-up:
3 burpee pull-ups
9 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
3 front squats, 20X1
3 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
For time w/10:00 cap:
45 pull-ups
60 wall balls
150 double-unders
+
5:00-10:00 coach-led mobility