Warm up

6 min AMRAP:
12 alternating plank transitions
6 burpees
12 American KBS

Hero “Manion”

7 rounds for time:
400m run
29 back squats 135/95 lbs**
**Note: The barbell comes from the ground.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Time cap: 42 min

EVF360

Hero “KB Manion”
7 rounds for time:
400m run
29 double KB front squats 16/12 kg

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Time cap: 42 min