CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (partner WOD) 20 swings (2/1.5) 20 GHD sit-ups 20 box jumps (24/20) 20 DB ground to overhead (50/35) 20

9/6/3 PALP Power Clean (5×3+5) PAINTP Jerk (Weight) Heavy single Jerk from rack Push Press (Push Press 3×5@80% from rack) Metcon Metcon (Time) For time 100 double under buy in 9/6/3 Thrusters (165/110) CTB

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3+5) PAINTP Jerk Heavy single Jerk from rack Push Press (Push Press 3×5@80% from rack) Metcon Metcon (Time) For time 100 double under buy in 9/6/3

15 Minute AMRAP PALP Back Squat (3×5) Bench Press (3×5) PAINTP Front Squat (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 MU (bar or ring) 10 push-up 15 squat 20

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5) Bench Press (3×5) PAINTP Front Squat (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 MU (bar or ring) 10 push-up 15

Burpee FRAN Metcon Metcon (Time) Burpee Fran 10 Minute Rest Metcon (Time) For time 100 bench press (135/95), row 400 m each time you break

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Burpee Fran 10 Minute Rest Metcon (Time) For time 100 bench press (135/95), row 400 m each time you break

21-15-9 PALP Deadlift (1×5+10) PAINTP Deadlift (Heavy Triple) Power Clean (5×3@70%) Metcon Metcon (Time) 21-15-9 Deadlifts (225/155) Pull-ups