"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Dynamic Warm Up #1

*Coaches choice run or row*

Lunge complex

Inchworm

Dynamic walk

Toy soldiers

Broad jumps

WOD

5 rounds for time:

400m run

10 burpee squat jump complex 

Core Warm Up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

Partner WOD

12 minute Ping pong

4 devils press

10 mountain climbers

6 DB hang cleans

6 Burpees

Body Weight Warm up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet / doorway rows

Single leg DL (5R/5L)

Skill 

WOD

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Buy in:

3 rounds of:

15 KBS

30 DU or 40 taps

20 dips (rings/box/chair)

Game:

3 rounds of:

15 KB SDHP

200m run/ run 1.20

15 pull ups/ 30 band rows 

Cash out:

3 rounds of:

15 KB thrusters

10 burpees

20 bicycles

Warm up 

Agility Complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

5 rounds of:

400m run

50m farmers carry

15 DB step ups