Alternative WOD, for those hardcore Navy SEAL-fans, and thriathlonists:
For time:
3000m Row
1x Hietsu Run + down to the beach (counter-clockwise, app. 5km)
1 x Swim around the nearest buoy at Hietsu Beach (app. 150-200m).

This is probably your last chance to do a swimming WOD until next summer!

Do a workout you missed, work on weaknesses, do some mobility, practise skills. Write in comments what you did :)

Work up to a 1 Rep Max for the Back Squat

10min AMRAP:

5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder to overhead
5 Back squat

20 minutes
1min on, 30 sec off
- Double KB front squats
- Step Ups with Reverse lunges
- Wall press Deadbugs
- Shuttle Runs

• Beginner - Double KB static Lunges 3 x 12ea leg Superset with wall press deadbugs or hanging leg raises.
• Intermediate - Bulgarian split squat with barbell 3 x 8ea leg Superset with wall press deadbugs or hanging leg raises. 90 sec rest.

Swings + Barbell Inverted Row Ladder:
- kettlebell swings 40, inverted row x 3
- swings x 35, inverted rows x 5
- swings x 30, inverted rows x 6
- swings x 25, inverted rows x 7
- swings x 20, inverted rows x 8
- swings x 15, inverted rows x 9
- swings x 10, inverted rows x 10

*Beginner - Double KB sumo deadlift
4 x 8
5 Single leg RDLs in between sets.
60 sec rest
*Intermediate - Barbell deadlifts 5 x 5
2min rest between sets

300m Row ( Work:Rest / 1:1)

*Beginner - Double KB front squat 3 x 12
Superset with wall press deadbugs x 12 Rest - 90 seconds
*Intermediate - Barbell back squat 4 x 5
Superset with hanging leg/knee raises x 8
Rest 120sec