24 Minute EMOM Warm-up Warm-up 25 Burpees PALP Back Squat (3×5 +5) PAINTP Back Squat (3×5 +5) Metcon Metcon (Weight) 24 min EMOM Clean and Jerk. Start at 135/95 and work up, record highest

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 25 Burpees PALP Back Squat (3×5 +5) PAINTP Back Squat (3×5 +5) Metcon Metcon (Weight) 24 min EMOM Clean and Jerk. Start at 135/95 and

1-3 Mile Run Metcon 1-Mile Run (Time) Max Effort 1-Mile Run 5k Run (Time) Max Effort 5k Run

CrossFit Siloam Springs – CrossFit Metcon 1-Mile Run (Time) Max Effort 1-Mile Run 5k Run (Time) Max Effort 5k Run

8 Minute AMRAP PALP Power Clean (5×3 +5) PAINTP Push Press (3×5 at 80% from the floor) Bench Press (3×5 at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 toes

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3 +5) PAINTP Push Press (3×5 at 80% from the floor) Bench Press (3×5 at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP

10 AMRAP PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Front Squat (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 deadlift 225/155 10 med ball cleans (20/14) 10

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Front Squat (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 deadlift 225/155 10 med ball