#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #Rowing WOD: 6rds for distance, 1:30 on/1:30 off. Perform 7 thrusters (95/65), then max effort row for the remainder of the 1:30 "on" time.
#Running WOD: 1 mile timed run
#Strength: 6 x 4 @ 70% of push press