Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row.
Renegade Rowing WOD: 4RFT, 500m row, 10-deadlifts (225/155)
Running WOD: 21 minute treadmill interval. Minutes 1-2 @ 3.0mph, then 4rds of 1 minute @ 4mph, 1 minute @ 5mph, 1 minute @ 6mph, 1 minute @ 7mph, then 1 minute @ 9mph, then 2 minutes @ 3mph. Total of 21 minutes.
Strength: 5 x 5 @ 70% of Press
*21-18-15-12-9-6-3 of wall ball, pull-ups, hand release push-ups, KBS (24/16kg)
Honor WOD: "John Vigiano II" Ladder 132, 5rds, 10-back squat (225/155), 40-sit-ups, 40-push-ups