CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) 8am Gymnastics Hour – HSPU Progression Continuation Metcon Metcon (Time) 9am Partner WOD 1k Row 100 Wallball (20/14) 100 Situps 100 Shoulder to Overhead (135/95)

Death By Bench Press Metcon (AMRAP – Reps) Death By Bench Press (185/95) RX+ (225/115) Partner Up and Partner 1 Goes while Partner 2 Spots, then we will reset for Partner 2 to go

CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Reps) Death By Bench Press (185/95) RX+ (225/115) Partner Up and Partner 1 Goes while Partner 2 Spots, then we will reset for Partner 2 to

3 Rounds for Time Gymnastics Metcon 15 Min HSPU practice Metcon Metcon (Time) 3 RFT 5 Power Snatch RX 135/95 RX+ 185/125 10 CTB Pullup 15 GHD

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) 15 Min HSPU practice Metcon Metcon (Time) 3 RFT 5 Power Snatch RX 135/95 RX+ 185/125 10 CTB Pullup 15 GHD

10 Minute AMRAP Weightlifting Metcon (Weight) 10 Min EMOM 3 Back Squat – Score = Total Volume over 10 Rounds Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP Run 200 M 10

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 10 Min EMOM 3 Back Squat – Score = Total Volume over 10 Rounds Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP Run 200

7 Minute AMRAP Weightlifting Power Clean (Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 6 Power Clean 135/95 9 Swings (1.5/1) 12 Box Jumps (24/20)