Warm-up: 2rds, 15-jumping jacks, 20-air squats, 15-sit-ups, 10-sit-ups, 200m jog or 250m row.
Renegade Rowing WOD: 2 x 1250m row w/5:30 rest, 2 x 700m row w/3:30 rest, 2 x 300m row w/1:30 rest
Running WOD: 3 mile run, easy pace
Strength: 7 x 3 @ 80% of bench press
*7rds, 7-push press (135/95), 7-burpees over the barbell
Honor WOD: "Paul Tegtmeier", Engine 4, 4rds, 21-buprees, 15-pull-ups (strict), 9-back squats (225/155)