Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 10-push-ups, 10-air squats, 5-sit-ups, 200m jog or 250m row
Renegade Rowing WOD: 8 x :20 on/:10 off
Running WOD: 1 mile timed run
Strength: 4 x 10 @ 50% of squat cleans
*15 minutes of cardio. Change speed, incline or resistance every minute.
*Rest 5 minutes
*3rds, 1 minute of air squats, 1 minute of sit-ups, 1 minute of push-ups, 1 minute of burpees, then, bunk out, including SCBA, breathing air. Shoot for under 2 minutes. Take gear off. Rest 3 minutes.
*10 minute cool-down walk
Honor WOD: "Paul Pansini", 1k row or 800m run, 30-bar over burpees, 20-135# snatches