Warmup
Run to Sessions
Hip Mobility

3 Sets
1/1 Turkish Getup
5 Down dog Push-ups
10 Kettlebell Swings

Conditioning
Competitors who need to be scored for 18.1 can do that workout as long as there is someone available to judge.
Everyone else:

“Golden Jet”
30 Minute limit

All Levels

25-20-15-10
Run 400 yd before each round
Goblet Squats
Push-ups
Swings
Butterfly Sit-ups

L4 – 32/24
L3 – 28/22
L0-2 – Pick a weight that is challenging but doable