Outdoor WOD

4 rounds for time of:
building lap run
20 reps double db movement**
15 burpees
10 db alt. renegade rows

Round 1: 20 db deadlifts
Round 2: 20 db hang clean and jerks
Round 3: 20 db squats
Round 4: 20 db clusters (clean + thruster)

*32 minute time cap.
*Rx: 40/30lb Rx+: 50/35lb
*Remember a renegade row does not include a pushup, so just do 5/side rows in plank position

Home WOD

4 rounds for time of:
400m run
20 reps double db movement**
15 burpees
5/side db renegade rows
*Round 1: 15/side db suitcase deadlifts
Round 2: 30 alt. db hang clean and jerks
Round 3: 30 goblet squats
Round 4: 30 alt. db clusters