STRENGTH

Deadlift – 5 rep max

WOD

[RFT] – Rounds of 21-15-9 reps For Time of:

–  Row for calories (ie, 21, 15 or 9 calories)
–  Thrusters  @ 65 lbs / 45 lbs
–  Wall Ball Cleans  @ 20 lbs / 14 lbs
–  Sumo Deadlift High Pulls  @ 65 lbs / 45 lbs
–  Wall Ball Shots  @ 20 lbs / 14 lbs
–  Burpees

STRENGTH

Push Press 5×2 (75%)

WOD

12 Min AMRAP

15 calorie row
12 Overhead Squats 95/65
9 Burpees

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

WOD

1 mile run with 20/14 med ball
8 rounds
* 10 wall balls 20/14
* 1 rope climb

800 meter run with 20/14 med ball
4 rounds
* 10 wall balls 20/14
* 1 rope climb

400 meter run with 20/14 med ball
2 rounds
* 10 wall balls 20/14
* 1 rope climb

2 person team

30 min EMOM

15 calorie row
15 burpees

Both partners working at a time.  Rotate every minute.