4 Rounds
10 OH lunges (each)
10 Push Ups
10 Ring Rows
Run 200

60 KB Swings
50 Wall Ball
40 Burpees
30 Rocket Step Ups
Run 400 together
one works, one rests


6 Deadlift (225)
7 Burpee pull-ups
10 KB swings
Run 200 meters
HeroJohnRankel_thU.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.