1. Pull ups
3 sets of: 3 weighted + 5 Strict + Max Kipping - rest as needed between sets
These should be performed as one Giant Set. No rest between movements. You must stay on the bar for all three variations.
2. 5 RFT:
3 Elevated HSPU - use parallettes or plates.
6 Box Jumps 36/30"
12 OH Walking Lunge 185, 135
1. Swim Drills
25 meters of drills, followed by 25 meters of swimming. Rest as needed between drills.
A. Strokes for distance, http://www.youtube.com/watch?
B. Finger drag: http://www.youtube.com/watch?v=XITzpum5lxA&feature=related