00 swim 8 x 25's on :30 2 rounds +1000 yds 5 rounds 4 pull ups * sub 4 burpees 6 x TRX Muscle Ups *sub dips 8 x Thursters ...

Dynamic WU (skips, hops, jumping jacks, etc.) PVC Warm up (3/4 inch PVC 5 feet) high pulls, good mornings, presses, over head...