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Warmup: 

6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Buy-in: 6x8 Ring Dips

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Strength:

1x Max Rep ~ Dead Hang Pullups

6X Dumbell Man Makers

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WOD: 21-15-9

Push Press 135/75#

Chest 2 Bar Pullups

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Endurance: Meet at YMCA Pool @ 6 am

2 or 3x (4x50, 4x100, 4x200 meter) Rest = 1/2 Work

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