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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) something that helps with these is knowing your stroke count. Glide on big breast stroke and scissor kicks. Relax and know you can hold your breath a lot longer if you relax.
Again let’s end on some breath holds if you have a partner. If not do not do these

Strength:
Clean and jerk:Work up to a heavy single and then Drop to 80% and do 6 Sets of 3 reps

WOD: For Time
3 Rounds
10 Handstand push ups
10 Box jump overs (24″/20”)

Suggested Mobility:
Chest, Shoulders and Spine