Warmup
Speed Ladder

Hip Mobility Series
10 Downdog Push-ups

Conditioning
Competitors who need to be scored for 18.4 can do that workout as long as there is someone available to judge.

Everyone else:

“Nice New Outfit”

In teams of two, with only one partner working at a time, complete the following:

100 Double Unders
400 Yd Farmer Carry
100 Wall Ball Shots
400 Yd Run
100 Pull-ups
400 Yd Run
100 Burpee Box Jump-Overs
400 Yd Farmer Carry
100 Double Unders

If you need to do Single Unders, double the reps.
Heavy kettlebells for Farmer Carry, switch back and forth as often as needed.
Teammates walk to Sessions together for the Farmer Carry and run together for the other monostructural component.
Substitute Ring Rows or banded Pull-ups if necessary.