WOD

5 rounds of...

1 min jump rope or double under

1 min push press

1 min slam ball

1 min KBS

1 min rest

CFE-Swim

warm up 6-50's focusing on body position-drill

300m. @90%

2-100's catch

2- 50's kick

200m @95%

3-100's catch

3- 50's kick

100m @ max effort

cool down 200-400m at moderate intensity (80%)