Warm-up: 2rds, 10-jumping jacks, 10-air squats, 20-pass throughs, 5-push-ups, 5-sit-ups, 200m jog or 250m row
Renegade Rowing WOD: 5k row, easy pace
Strength: Find 1RM on Overhead Squat (OHS)
Chipper: 5rds, 500m row or 400m run, 5-hspu's, 10-hrpu's, 15-air squats, 10-K2E, 5-pull-ups
Honor WOD: "John Moran", Special Operations Command, Battalion 49, 24-20-16-12-8-4 of front rack lunges (135/95)(1 step equals one rep) and hand release push-ups.