Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 1k row for time, all out effort.
Running WOD: 2 mile timed run
Strength: 4 x 3 @ 85% of OHS
June Challenge: 30 pull-ups, any grip
Metcon: 21-15-9 of V-ups, tuck jumps, power snatch (115/85)
tuck jump demo video: https://www.youtube.com/