With 30# DBs, perform 10-9-8-7-6-5-4-3-2-1 reps of:
DB Snatch (R)
DB Snatch (L)
DB Push Press
Rocking Chair (20#)
WOD: CF Endurance
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)