RENEGADE

1) Warm Up: Run 1 mile, then Tabada: push-ups, pull-ups, sit-ups

2) Strength: 1RM Push Press

3) Stamina: 5 Rounds: 3PP @ 80% 1 RM, 10 Renegade Row push-ups, 15 star jumps

4) Work Capacity: 5 rounds for time:
Run 400 M
10 Squat Clean (95#)
10 Thruster (95#)

5) Durability: 4 x 90 sec plank hold, then active stretch

1. 1 mile - 6:31(felt alot better with my new insoles) Could only do 4 rounds with pull-ups included because one of my calases was ripped due to me picking at it and it was busted open again..but finished the las 4 rounds of push-ups and situps for a total of....
164 Push-Ups
34 Pull-ups in 4 rounds..pathetic..
184 crunches
2. 1 RM Push Press - 120..probably could of done more..was in hurry changing the weights..
3. 3 Rounds Rx'd, for the last two rounds only did 5 renegade push-ups because I was dead..but finished the star jumps and pp as RX'd
4. Ran first 400, went into squat cleans and then into thruster and knee was hurting a little..still trying to get my knees back to normal so I decided to stop for the day..
5. 1 90 sec plank hold, 21 four count flutter kick

Over all crazy hard workout..still need to do better and not take as many breaks..I'm getting in better shape but still no where close to where I want to be..