Run For It / Partner WOD Metcon Metcon (Time) Partner WOD 50 Pull-ups Run 800m /400m each 50 GHDs Run 800m/400m each 50 S2O 95/65 Run 800m/400m each 50 Air Squats Run 800m/400m each

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 50 Pull-ups Run 800m /400m each 50 GHDs Run 800m/400m each 50 S2O 95/65 Run 800m/400m each 50 Air Squats Run 800m/400m each

10 Rounds for Time Weightlifting Deadlift (3×5 Deadlift at 75%) Snatch Grip Deadlift (5RM Snatch Grip Deaflift) Metcon Metcon (Time) 10 Rounds for Time 10 Box Jumps 24/20 10 Push-ups 10 Sit-ups

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×5 Deadlift at 75%) Snatch Grip Deadlift (5RM Snatch Grip Deaflift) Metcon Metcon (Time) 10 Rounds for Time 10 Box Jumps 24/20 10 Push-ups 10 Sit-ups

EMOM Weightlifting Front Squat (10×3 Front Squat EMOM) Bench Press (10×3 Bench Press EMOM) Extra Credit 2k Row (Time) Max Effort 2k Row

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (10×3 Front Squat EMOM) Bench Press (10×3 Bench Press EMOM) Extra Credit 2k Row (Time) Max Effort 2k Row

WOD 3 Metcon Metcon (AMRAP – Rounds and Reps) WOD 3 Couplet Crazy AMRAP 5:30 AMRAP Couplet 1 Thrusters and Pull-Ups (Jumping Pull-Ups for Scaled) Couplet 2 Clean And Jerk Toes to Bar (High

WOD 1 / WOD 2 Metcon Metcon (Time) WOD 1 Time Cap 8:00 3 rounds of DT with hang squat cleans Round 1 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 12 Burpee