Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 10 minutes
10 Calorie row
10 Hang power cleans 135/95lbs
10 Box jump overs 24/20″

5b. Bitch Work
Swim 250m
Rest 3 minutes
Swim 200m
Rest 2:30
Swim 150
Rest 2 minutes
Swim 100m
Rest 90 seconds
Swim 50m

5c. Accessory
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground. Faster than week 2, and in less overall sets.