12:00 pm

A.
45 mins swim work

-some 25s, kickboard work, and SWOLF re-test

3:30 pm

B.
Every 30 seconds for 10 minutes (20 reps):
Power Clean X 1 rep

C.
For time:
150m uphill Tire Flip
10 Muscle-ups
-done wearing 20 lb vest.

6:00 pm

D.

4 rounds for time of:
10 Burpee Pull-ups
20 Box Jumps (32 in)

Results:
A) SWOLF score - 47 (PR)
B) 255 X 5, 265 X 5, 275 X 10
C) 8:10
D) 10:47 - box jumps were erratic first 2 rounds.