Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

two rounds of

10 KB swings

10 goblet squats

10 pushups

150 m row sprint, damper at 10

150 m run

Workout Warmup:

On the two min, 5x3 DL working up to a heavy triple

Workout:

Rankel, last done on 12/18/17

AMRAP in 20 minutes

• 6 Deadlifts 185/125, Hero, 225/155 lb

• 7 Burpee Pull-Ups

• 10 Kettlebell Swings, 24/16kg, Hero (32/24kg)

• 150 meter Run

  U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, 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.
  
  The "Rankel" Hero WOD was first posted on crossfit.com as the workout of the day for Friday, January 7, 2011 (110107).

Endurance:

50 burpees

50 air squats

50 kettlebell swings 20/12kg

1000 m row

50 ab mat sit-ups, palms on the ground

50 box step-ups, 20'“ for all

50 OH Lunge steps, 45lb/25lb

Lift:

5x5 bent over row, get as heavy as you can without raising torso.

Skill:

5 min amrap, Bar MU’s

3 min rest

5 min AMRAP, RMU