12 Minute AMRAP Warm-up Warm-up 15 PVC Good Mornings 15 Light swings 3RNFT Weightlifting 1 Deadlift (1×5+10) Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Back Squat (Superset 3X5@80%) Bench Press (Superset 3X5@80%) Metcon Metcon

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 15 PVC Good Mornings 15 Light swings 3RNFT Weightlifting 1 Deadlift (1×5+10) Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Back Squat (Superset 3X5@80%) Bench Press

21-15-9 Warm-up Warm-up Pendlay Snatch Warmup Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min Snatch EMOM Metcon Metcon (Time) 21/15/9 Thrusters (135/95) Bar Over Burpees

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Snatch Warmup Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min Snatch EMOM Metcon Metcon (Time) 21/15/9 Thrusters (135/95)

Partner WOD Metcon Metcon (Time) Partner WOD 3 Rounds for time Partner 1 – 2X10yard Prowler Drive (275/185) Partner 2 – 15 wallball – 15 swings (2/1.5) Partner 1 – 15 wallball – 15

5 Rounds for Time Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups (Max reps) 3 Rounds of Max Chin-Ups Weightlifting 2 Back Squat (Superset 3X5@80-85%) Deadlift (Superset 3X5 Deadlift @80-85%)) Metcon Metcon (Time) 5RFT

CrossFit Siloam Springs – CrossFit Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups 3 Rounds of Max Chin-Ups Weightlifting 2 Back Squat (Superset 3X5@80-85%) Deadlift (Superset 3X5 Deadlift @80-85%)) Metcon Metcon (Time) 5RFT 10

For Time Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Metcon (Weight) Clean from Blocks 15 Min EMOM Metcon Metcon (Time) 20 min Cap – For Time 50 DU 20 Pullups 10