Warm-up: 2 Sets 10 Air squats 10 Walking lunges 10 PVC Pass Throughs 10 Touch downs 250 Meter row Endurance: Run 8:00  At 4 min turn around and try to get back to your start line Rest 2 min Run for 6 min At 3 min turn around and try to get back to your start [...]

Endurance: Swim 1 Mile, moderate pace Cool down 2 x 100 meter swim Rest 2 min after each set 2 x 50 meter swim Rest 2 min after each set 2 x 25 meter swim Rest 1 min between sets Strength: Snatch pulls: Complete 6 x 3 reps with more weight than your weight from [...]

Warm-up 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Endurance: Run 10K WOD: For Time 21-15-9 Squat clean (155/110lbs) 21/21-15/15-9/9 Russian Step ups  (24”/20") Mobility: Low Back and Legs

Warm-up 2 Sets 25 Meter Swim 10 Touchdowns 10/10 Toe Touches Endurance: Swim 3 Sets 500 meter swim Resting 5 min between sets Then 5 x 50's fast Breathe holds  5 x 25's. (Do not kick off the wall on the start,  hit the wall turn and push off and do one stroke...if you can) [...]