Skills / Drills
10min of Jumprope, preferably barefoot.

Use a mixture of single skips, one legged hops, and run in place. Practice keeping good body alignment.

http://gymnasticswod.com/content/jump-rope-skill-transfer-endurance-pt2

WOD
Swim: 2-3 x 500y @ 90% of 500m TT, hold efforts within 10-20 seconds
Run: 2-3 x 1M, rest 4:00, hold efforts within 10-15 seconds
Row: 2-3 x 2k, rest 4:00, hold efforts within 10-15 seconds

OFF DAY
GHD Sit-up Ladder, NOT timed
5 – 10 – 15 – 20 – 15 – 10 – 5