Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #Rowing WOD: EMOM20, 3-burpee, row. Start each minute with 3 burpees, then row the rest of the minute. Your score is your total number of meters rowed after 20 minutes and 60 total burpees.
#Running WOD: 5rds, 3 minute speed walk, 1 minute sprint.
#Strength: 5 x 10 @ 50% of back squat
July Challenge: 20-#burpees
#Metcon: 3rds, 1 minute handstand hold, 10-SDHP (sumo-deadlift high pull) (16/12kg)
SDHP demo video: https://www.youtube.com/