CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Push Press (3×5 +5) PAINTP Metcon (Weight) 18 Min Clean and Jerk EMOM, start @ 77% and work up Metcon Metcon (AMRAP – Reps)

Partner WOD Metcon Metcon (Time) Partner WOD Dumbbell Hell 50 GTO 50 Front Squats 50 STO 50 Alternating one arm snatches 50 step up with knee raise 50 Bench Press 50# 35#

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD Dumbbell Hell 50 GTO 50 Front Squats 50 STO 50 Alternating one arm snatches 50 step up with knee raise 50 Bench Press 50#

7 Minute AMRAP PALP Power Clean (5×3) Metcon (3 Rounds for reps) 3x Max Chin-ups PAINTP Clean and Jerk (3 Attempts) Snatch (3 Attempts) Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP Buy In

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3) Metcon (3 Rounds for reps) 3x Max Chin-ups PAINTP Clean and Jerk (3 Attempts) Snatch (3 Attempts) Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP

5 Rounds for Time PALP Back Squat (3×5 ) Bench Press (3×5) PAINTP Back Squat (5×5@80% Back Squat) Metcon Metcon (Time) -Buy In (400m Run) 5 Rounds for Time 5 Pull-ups 10 Pushups 15

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 ) Bench Press (3×5) PAINTP Back Squat (5×5@80% Back Squat) Metcon Metcon (Time) -Buy In (400m Run) 5 Rounds for Time 5 Pull-ups 10 Pushups

5 Rounds for Time PALP Deadlift (1×5+10) Metcon (3 Rounds for reps) 3x Max Strict Pullups PAINTP Deadlift (Heavy Single 90% or better) Metcon GHR 5×5 Metcon Metcon (Time) 5 Rounds for Time 5