Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 3RFT, 500m row, 15-deadlifts @ 40%, 10-HRPU's
Running WOD: 25-air squats, run 1mile, 25-jumping lunges (1R+1L=1rep), rest 5 minutes
Strength: 4 x 10 @ 50% of push press
*20 minutes of cardio. Change speed, incline and/or resistance every minute. Go hard. 30 minute workout.
*AMRAP10, 2&2 (135/95) power clean, lateral over the bar burpees, 4&4 (135/95) power clean, lateral over the bar burpees, 6&6 (135/95) power clean, lateral over the bar burpees, etc.... Keep adding 2 reps to each exercise until the 10 minutes are up.
Fireground Functional Fitness: 5k run. Run 1.6 miles in formation (at any pace). Run last half as fast as each individual wants. Second 1.6 mile run has a 14:00 time cap. For every second over the 14 minute time cap by the slowest person, group does one burpee per second. If slowest person runs the second half of the 5k in 14:30 seconds, group as a whole does 30 burpees.
Honor WOD: "James Pappageorge", Engine 23, 21-15-9 of push press(135/95) (from the ground), T2B