Warmup/Core Work start this at 10:00
Do the kettlebell warmup, then:

10 dumbbell seated cuban press, slow and controlled https://www.youtube.com/watch?v=QBJgGzF_vGI
50 banded pullaparts

CrossFit Workout start this at 25:00
8 rounds of each movement (24:00 total)
:30 max reps, :30 rest
A burpees
B kb snatches 20/12 (all on one side, alternate sides each round)
C elevated situps

rx+ ghds, 24/16

Cooldown start this at 52:00
1:00 pec smash
1:00 banded bully stretch https://www.youtube.com/watch?v=zeO4tTiwoBw&t=7s

Coach’s Note
Score is total reps. Try to get the same score for each movement every round. For the KB snatches, you’re doing all of them on one side in a :30 period, then switch sides the next time they come back up. Pick a weight that you can do unbroken the whole time.

Gymnastics Volume Work
20×4 unbroken strict hspu

for perfect form and quality, not time