UP TWO ON THE WINCH!!!

Swim 500 m (50m on the 1::10);
    Sprint 50m rest until the clock says 1::10
    then start again.  Use your highest sprint
    time for your average time.

500m run
50m sled pull @ 50#
50m bear crawl with 1.5 pood kettle bell.
500m Row.
50m walking lung with 45# plate
50m Broad Jump burpees
500m Run