Run WOD
3 x (100,200,400)

Swim WOD
20 x 25 meters
2:00 min rest
2-3 sec deviation max

Bike WOD
10 x .25 mile sprints on the minute
2-3 sec deviation max

Run WOD
6 x 400 meters
2:00 min rest
2-3 sec deviation max

Swim WOD:
6:00 of 25m sprints on 0:30
rest 3:00
4:00 of 25m sprints on 0:30
rest 2:00
2:00 of 25m sprints on 0:30