Every two minutes for twenty minutes (ten sets), complete:
Start at a light/moderate loading and work up to a heavy double in the snatch. Work with a partner of like ability for this component.
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.
For the sake of today’s workout consider the standard for the burpee pull up to be chest to deck and then chin above the bar to a pull up bar that when standing is out of reach. We’ve only got a handful of heights and CFMPLS but do your best to get as close to this standard as possible.
For time (w/ a partner):
150 Wall Ball Toss Sit Ups (10/8)
Athletes will toss a medicine ball back and forth going through the range of motion of a sit up when the ball is tossed your way.