Swim:  
300m warm up 
700m fartlek swim 
2rds: dive to the bottom of the deep end, down mask fins and weigh belt in 1 breath 
2 laps under water swim 
250m team brick push along the floor 

 5-3-1 front squat @90% 

 4rds 
10 toes to bar 
10 45lb russian twists 
25m farmers carry 70lbs each arm

Swim:
300m warm up
700m fartlek swim
2rds: dive to the bottom of the deep end, down mask fins and weigh belt in 1 breath
2 laps under water swim
250m team brick push along the floor

5-3-1 front squat @90%

4rds
10 toes to bar
10 45lb russian twists
25m farmers carry 70lbs each arm