Teams of 2 For Time: 400 Meter Run 50 Front Squats (135/95) 50 Burpee Box Jumps (24/20) 400 Meter Run 40 Front Squats (135/96) 40 Burpee Box Jumps (24/20) 400 Meter Run 30 Front Squats (135/95) 30 Burpee Box Jumps (24/20) 400 Meter Run *Run Together

Open workout 18.1 will be as follows: 20 Min AMRAP 8 toes to bar 10 dumbbell hang clean to overhead 50/35 (5 on each arm) Calories on the rower – 14 (men) /12 (women)

A. Push Press 4×6 (Building) B. On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Pick 2 movements that challenges you. Examples: Double-Unders, Ring Dips, Snatches, Muscle Ups, Overhead Squats. Work on your weaknesses.

A. Every Minute On The Minute x 12 1 Clean + 2 Jerk (Building Sets) B. 3 Rounds For Time: 500m Row 10 Cleans (185/135) 15 Toes to Bar 50 Double Unders

A. Power Snatch Build to a heavy set of 2 B. For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (95/65) 40 Overhead Squats (95/65) 50 Kettlebell Swings (70/53)

A. On the Minute x 12: Minute 1 – 4 Touch and Go Deadlifts (315/225) Minute 2 – 8 Handstand Push-ups Minute 3 – 12 Dumbbell Single Arm Overhead Squats (70/50, 6 each side) B. 27-21-15 Calorie Row Wallballs (20/14) Pull-ups

Teams of 3 AMRAP 20: 16/12 Calorie Bike 8 Burpees 4 Clean and Jerks (135/95) Relay style. Every 6 total rounds, weight increases by (10/5).

A. 7 Sets, On the 2:00: 2 Hang Squat Cleans + 1 Split Jerk (Building Sets) B. AMRAP 15: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes to Bar