Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 2 x 15 minutes w/5 minute rest (5'@20s/m, 5'@22s/m, 3'@24s/m, 2'@26s/m)
Running WOD: 2rds, 25-air squats, run 1 mile, 25-jumping lunges (1R+1L=1rep)
Deadlift 10, 8, 5, 3, 2, 1, 1, 1
Pendlay Row 5 x 5 (heavy)
Strict Pull-up 3 x max reps (keep it strict)
Back extensions 3 x 10
Honor WOD: "Charles Kasper" 15-155# ground to overhead, 200m walking lunges, 15-155# ground to overhead, 800m run. Ground to overhead can be snatch, clean and jerk, clean and push press. Just get it from the ground to directly overhead. Use any method you want.