#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 5 x 1k row w/3:00 rest
Running WOD: 4rds, 400m run, 100-heavy rope singles
Strength: Find 1 rep max of front squat
Metcon: 100 sit-ups for time
Chipper: 6rds, 5-deadlifts, 5-hang squat cleans, 5-push press, 5-burpees, 250m row or 200m run, 1:00 rest. Weight (95/65)
Honor WOD: "Harvey Eisner" Retired Fire Chief, Tenafly (NJ) Fire Department, 30-OHS (95/65). Each rep must begin from the ground. No squat snatches allowed. Either clean and jerk or power snatch to the top position. Pause, then OHS.