#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #Rowing WOD: AMRAP25, 250m row, 5-clean and jerk (135/95), 5-push-ups. Each round add 250m to the row and another 5 to the clean and jerks and push-ups, so round three would look like this: 750m row, 15-clean and jerks, 15-push-ups.
#Running WOD: 10rds, 2 minute run/1 minute walk
#Strength: 5 x 4 @ 75% of cleans
#Metcon: 3rds, 1k row, 50-sit-ups