4 Handstand Push-Ups
8 Pistol Squats
12 Single Arm Snatch
AMRAP in 16 Minutes

HS walking 76m for time (time cap 3min)

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:

3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

21 Sit-ups
14 KB Swing
7 Push Press
Run 800m
3 Rounds

7 rounds of:

5 UB T&G Power Snatches (begin @ 60% of max from above and add load to a maximal set)
10 TTB
15 Burpees

Rest 1:1

7 Front Squat
7 Pull-ups
7 Rounds

A: 10min emom
1x Hspu
B: CGBP 3set
C1: Lat pull downs 3set
C2: BB skull cruschers 3set

28 min emom
A) assault 15 kcal
B) pclean 6 x 60kg
C) kbs 24 rest + 10 abmat
D) rest

2 rounds for time of:

Run 400m
8 Front Squats 225/155#

Rest 1:1

A: 8min emom
Alternating jumping styles
Triple jump
Kneeling jump
Kneeling jump to horizontal jump
B: Deadlift 5rm
C: strict chin ups 3xMax
D1: leg curls 3set to fail
D2: Forward leaning bb rows 3set
E1: BB biceps curls 2set to fail
E2: Adductor machine 2set