Warmup

Couch stretch
Runners lunge
Frog hinge lumbar flexion
Hip hinge changing foot positions
Hindu pushups
Side lunges

Then…

Part A: 3 sets of:
10 kb Sumo Deadlifts
5 / 5 kb windmills
10 kb single arm push press
5 / 5 front rack single arm walking lunges
20m treading water and sprint back

Part B: Complete as many rounds and reps as possible in 8min minutes of:
10 hang cleans
100m swim