Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row
Renegade Rowing WOD: 6 x 2 minutes on/1 minute off, max distance.
Running WOD: 4 x 800m timed runs. Rest accordingly between sets.
Strength: 5 x 5 @ 70% of snatch
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*50-thrusters (45/35), 30-pull-ups, 100-double unders
*10 minute walk on treadmill
*50-deadlifts (135/95), 30-burpees, 100-double unders
*10 minutes of cardio. Easy pace.
Honor WOD: "William McGinn" Squad 18, 40-ring dips, 10-snatches (155/105), 2k row, 10-cleans (155/105), 100' walking lunges w/(55/35) dumbbells x 2.