Skill

1-8
** PWR clean
** Push-up

WOD

4 RFT

** 400m run
**10 Slam ball over the shoulder
Or
** 5 D-ball over shoulder

Swift

On a 18minute clock:
Run 1mile

With the remaining time
AMRAP of:
** 10 Push-ups
** 20 Lunges
** 30 Sit-ups