EMON/AMRAP Metcon Metcon (AMRAP – Reps) 10 Min. EMOM Odd Minutes – Pull-ups Even Minutes – Air Squats Score = Total number of reps completed 2 Minute Rest Metcon (AMRAP – Rounds and Reps)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 10 Min. EMOM Odd Minutes – Pull-ups Even Minutes – Air Squats Score = Total number of reps completed 2 Minute Rest Metcon (AMRAP

Work PALP Shoulder Press (3×5) Back Squat (3×5)

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Push Press (3×5 +5) PAINTP Back Squat (Heavy Triple) Bench Press (Heavy Triple) Metcon Metcon (AMRAP – Reps) Partner WOD 15 Min AMRAP Buy

1 Mile Run Weightlifting Back Squat (3×5@80%) Bench Press (3×5@80%) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@80%) Bench Press (3×5@80%) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

Trunk Work Weightlifting Clean (6×1@70%) Front Squat (Heavy Triple) Metcon Metcon Trunk Work 2 min Zercher Hold (135/95) 45 second LSIT 1:30 Zercher hold 30 second LSIT 1 min Zercher hold 15 second LSIT

CrossFit Siloam Springs – CrossFit Weightlifting Clean (6×1@70%) Front Squat (Heavy Triple) Metcon Metcon (No Measure) Trunk Work 2 min Zercher Hold (135/95) 45 second LSIT 1:30 Zercher hold 30 second LSIT 1 min