Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-air squats, 5-sit-ups, 200m jog or 250m row.
Renegade Rowing WOD: 10 x :40 on/:20 off
Running WOD: 800m run, rest 2 minutes, then 5 x 50m sprints (rest 1 minute between sprints), rest 2 minutes, then 800m run
6 x 3 of Bench press (heavy as possible each set)
5 x 4 of Incline press (either barbell or dumbbell, heavy)
4 x 20 Dips
4 x 10 Barbell curls
3 x 10 Hammer curls (dumbbell)
Honor WOD: "Scott Larsen", Push press/Handstand Push-up (hspu) ladder. 2 minute rounds. Start w/ 75% of 1RM of push press. First 2 minute round do 1 push press and 1 hspu. Next 2 minute round complete 2 push press and 2 hspu. Each 2 minute round add one rep to each exercise. Keep going until you are unable to complete the required number of reps within the 2 minute round.