1:30 pm

A.

Three sets, not for time, of:

L-Sit x 30-45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 10-15 reps

(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.

Every two minutes, for a total of 20 minutes:

Clean & Jerk x 2 reps

(try to perform both reps within the first 30 seconds of the work period)

* Sets 1-2 – 70-75%

* Sets 3-4 – 75-80%

* Sets 5-6 – 80-85%

* Sets 7-8 – 85-90%

* Sets 9-10 – 90-95%

4:30 pm

C.
Swimming drills from this book
-find SWOLF score (lap time + stroke count)

Results:
A & B) Here
C) Complete (45 mins). Best SWOLF score - 52 (30s + 22 strokes)