WOD

Metcon
2 RFT
50 Alternating DB Snatches 50/35
40 Dumbbell Lunges 50/35
30 Lateral Burpee Over Dumbbells

Strength
Back squat and Press week 2
5@40%
5@50%
3@60%
3@70%
3@80%
3+@90%

Metcon
AMRAP 5
10 V-up
:30 Plank

Metcon
"Helen"
3 RFT
400m Run
21 Kettlebell Swings 53/35lb
12 Pull-ups

Strength
Deadlift and Bench press week 2
5@40%
5@50%
3@60%
3@70%
3@80%
3+@90%

Metcon
AMREP 4
Wall ball 20/14lb 10/9'

Metcon
EMOM 20 (alternating)
15 T2B
15 Box jump 30/24"
15/12 Calorie row
rest

"Kalsu"
For time:
100 Thruster 135/95lb
*each minute starts with 5 burpees

This workout is dedicated to 1st Lt. James Robert Kalsu, a U.S. Army officer and former professional football player who was killed in action during the Vietnam War. Kalsu died on July 21, 1970 when his fire support base "Ripcord" was attacked, it was evacuated 2 days later. Kalsu was an offensive lineman for the Buffalo Bills and played just one season in 1968 before joining the Army to fulfill his ROTC obligation. He was the only professional football player to die in the Vietnam War.

He is survived by his wife Jan, his daughter Jill, and his son Bob Jr. who was born just two days after his father's death.