Nancy Weightlifting Back Squat (3×5@80% +) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@80% +) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

8 Minute AMRAP Weightlifting Deadlift (1×5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 min amrap 100 dubs 20 ghds 10 hspu

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (1×5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 min amrap 100 dubs 20 ghds 10 hspu

Partner Daniel Metcon (Time) Partner Daniel 50 pull-ups 400 meter run 21 thrusters 95/65 800 meter run 21 thrusters 400 meter run 50 pull-ups

CrossFit Siloam Springs – CrossFit Metcon (Time) Partner Daniel 50 pull-ups 400 meter run 21 thrusters 95/65 800 meter run 21 thrusters 400 meter run 50 pull-ups

10 Minute AMRAP Weightlifting Metcon 20m EMOM Snatch. 70% or less. Work on getting under the bar. Snatch Balance, Power Snatch, Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) 10m AMRAP 10 Power

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20m EMOM Snatch. 70% or less. Work on getting under the bar. Snatch Balance, Power Snatch, Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps)