Pre-WOD: jump rope 3 minutes + calf stretch;  3 x (5 pvc pipe overhead squats, 5 pull-ups, 5 push-ups, 10 sit-ups), “Y” stretch

Skill work: Renegade Row (with Push-up)

WOD:
AMRAP in 15 minutes…
5 Dumbbell Renegade Rows 
20 Dumbbell Walking Lunges 
50 Meter Dumbbell Overhead Carry
50 Meter Dumbbell Farmer’s Carry

…dumbbell Rx weight 35/50+ pounds

Post-WOD: pvc pipe pass throughs x 10, foam roll

Renegade Push-up Row