24.3!!!

For completion as warm-up:
a few minutes bike/row/ski erg
+
2-3 sets:
a few thrusters, 1st weight
a few CTB pull-ups
+
2-3 sets:
a couple thrusters, 2nd weight
1-2 bar muscle-ups
+
a few minutes higher intensity breathing
+
23.4

Pre-Open full body strength + sprint?

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every :90 for 12:00 (4 sets of each):
1st: 2 front squats
2nd: 4-8/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 2 clean pulls
2nd: 4-8 dual DB bench press
+
For time:
30 calories
30 burpees
+
5:00-10:00 coach-led mobility

SL & upper pull strength + repeats + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell on back reverse lunges
6-8 dual DB/KB bent-over rows
+
3 sets for total pull reps:
3:00 of [300m row (or equivalent) + 9 dual DB hang squat cleans + max in remaining time tough upper body pull]
:60 rest
*your choice ring muscle-ups, bar muscle-ups, strict pull-ups, CTB pull-ups, pull-ups, toes-to-bar, make it something challenging!
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work

Hinge & press strength + triplet

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3-3-2-2-1-1 snatch-grip deadlift, 21X1
6-9 dual DB bench press
+
For time w/12:00 cap:
1-2-3-4-5 wall walks or 2-4-6-8-10 strict handstand push-ups
2-4-6-8-10 power cleans, light up to 135/95
10-20-30-40-50 double-unders
*so 1/2/10, 2/4/20, and so on…
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-4-2-2-2 back squats
2-2-1-1-1 strict pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
AMRAP in 7:00:
10 wall balls
7 toes-to-bar or 7 CTB pull-ups
4 shuttle runs (1 x 25′ out & back)
+
5:00-10:00 coach-led mobility