Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 2 x 15 minute w/4 minute rest. (3'@22s/m, 2'@24s/m, 1'@26s/m, 2'@24s/m, 3'@22s/m, 4'@20s/m)
Running WOD: 4rds, 400m run, 25-air squats, 10-jump lunges
Strength: 4 x 10 @ 50% of Press
*20 minutes of cardio. Feel free to do 2-10 minute sessions on different machines. As always, every minute change the speed, incline or resistance. Go hard. This is a 30-35 minute session total.
*5rds, 10-snatches (75/45), 10-OHS (75/45), 5-box jumps (30/24), 5-HSPU's
Fireground Functional Fitness: Off day, live burn.
Honor WOD: "Eric Olsen", Ladder 15, 7rds, 5-hang cleans (155105), 5-front squats (155/105), 5-box jumps (30/24), 50-double unders