Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 5k row
Running WOD: 6rds, 5 minute run/2 minute walk
Strength: 6 x 4 @ 75% of snatch
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*EMOM12, Even 150m run, Odd 10-back squats (135/95)
*5 minutes rest
*AMRAP12, 20-box step-ups (24"), 10-deadlifts (135/95)
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk
Honor WOD: "Richard VanHine" Squad 41, 4RFT, 25-S2O (135/95), 400m run, 15-thrusters (135/95), 400m run