"Ralph"

Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Aerobic Warm Up #1

3 consecutive rounds

30 seconds no break

-Lateral jumps

-Skater jumps

-High knees

-Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

-Heel walk

-Toe walks

-Dynamic walk

-Toy soldiers

WOD

4 minute run

10 burpee squat jumps

3 minute run

10 burpee squat jumps

2 minute run

10 burpee squat jumps

Body weight Warm Up #1

3x 10 reps

Explosive reverse lunges (bring knee to chest)

Shoulder tap push-ups (cross-body)

3 tucks + 1 v-up

3 straddle reach throughs + inchworm

Ring/TRX/ sheet rows

Pop squats

Partner WOD

Ping pong

8 rounds of:

7 lunge with rotation R

7 DB snatch R

7 lunge with rotation L

7 DB snatch L

DB squat thrust Warm up 

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists 

Skill 

N/A

WOD

12 minute AMRAP

10 push ups

10 renegade rows

10 burpees over DBs