5 Rounds Weightlifting Back Squat (3×3) Metcon Metcon (Time) 5 Rounds 5 Deadlift 275/185 rx+ 315/205 5 Hspu rx+strict hspu 5 Box jumps 30/24 rx+36/30 5 Toes to ring rx+strict

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×3) Metcon Metcon (Time) 5 Rounds 5 Deadlift 275/185 rx+ 315/205 5 Hspu rx+strict hspu 5 Box jumps 30/24 rx+36/30 5 Toes to ring rx+strict

Joseph Leavey Weightlifting Power Clean (5×3) Metcon Joseph Leavey (Time) For Time 8 Overhead Squats (135/95 lb) 20 Double-Unders 6 Overhead Squats (135/95 lb) 40 Double-Unders 4 Overhead Squats (135/95 lb) 60 Double-Unders 2

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (5×3) Metcon Joseph Leavey (Time) For Time 8 Overhead Squats (135/95 lb) 20 Double-Unders 6 Overhead Squats (135/95 lb) 40 Double-Unders 4 Overhead Squats (135/95 lb)

Helen Weightlifting Push Press (3×5 from the floor 75-80% ) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups (15 minute time cap) per person

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (3×5 from the floor 75-80% ) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups(15 minute time

4 Rounds AMRAP Weightlifting Front Squat (Front squat 3×5 @ 75%-85% of 1 RM) Metcon Metcon (AMRAP – Reps) 4 rounds Each round is 3 minute AMRAP Buy in each round. 50 lunges 35

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Front squat 3×5 @ 75%-85% of 1 RM) Metcon Metcon (AMRAP – Reps) 4 rounds Each round is 3 minute AMRAP Buy in each round. 50