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Warm-up
2 Sets
15 Meter butt kicks
15 Meter carioca
15 Meter high knees
15 Meter straight leg bounding

Endurance: Swim
Warm up
100 meters easy
100 meters just kick

100 meters
Rest 30 sec
200 meters
Rest 30 sec
300 meters
Rest 2 min
x 2

EMOM swim 50 meters
X 5
Tread water for 10 min

Strength:
EMOM for 8:00
Hang snatch: 3 @ 70% of your 1 RM

WOD: For time
12-10-8-6-4-2
Muscle-ups
Man makers 55/30#

Recovery:
Hips and Hamstrings