– STRENGTH –
Monday

Lunges & Squats

5 sets:

2 Backrack Reverse Lunges (2 per side) @ RPE 10
4 Tempo DB Goblet Squats @ RPE 10

*Rest 1:00-1:30 in between sets.

– WORKOUT OF THE DAY –
“Kalsu“

For Time:

100 Thrusters
*EMOM 5 Burpees Over the Bar

*TC: 25:00

F: 65/95
P: 95/135
E: 135/95

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.

The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod) and former Navy Seal Andy Stumpf.