Mixed Metcon + Underwater Swimming Intervals

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon

Warm up
A.) Swim 2-3 laps underwater
B.) Practice movements with 30lbs DB's

Work
Rest 2-4min b/t A/B/C/D/E
Swim 4x10m UB underwater laps in b/t each round (minimal kick off & rest)

A.) 5 RFT - 10 DB hang power clean/10 DB behind the neck shoulder press
B.) 4 RFT - 10 DB floor press/10 bodyweight row
C.) 3 RFT - 10 DB swings/10 wide grip dips
D.) 2 RFT - 20 DB one armed hang power snatch/20 pushups
E.) 1 RFT - ME DB push press

Results
A.) 10:08
B.) 7:56
C.) 5:38
D.) 4:45
E.) 1:39 (25 reps)

Evening

Work
A.) -

Results
A.) -

Notes:
I was fully prepared to make today a very easy endurance day but boy did my competitive side take over. This is some of my favorite style of programming. I really enjoy doing a metcon style workout with a variance in activity in between each round (ex, do ten overhead squats with a barbell, run 400m)

All in fun, going to make sure a bunch of my CrossFit buddies see this. Lots of fun.