4 Rounds for Time Weightlifting Deadlift (3×3) Metcon Metcon (Time) 4 RFT 200m run/row 7 C2B 14 front squats 115/75

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (3 x 3) Metcon Metcon (Time) 6 RFT 10 WB push press 20/14 to 10/9′ lines 20 WB box overs 24/20 30 DU Think of WB

15 Minute AMRAP Weightlifting Back Squat (3×3) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 400m run/row 10 DB G2O 35s/25s (50s/35s RX+) 10 DB step ups 35s/25s (50s/35s RX+) 24/20"

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×3) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 400m run/row 10 DB G2O 35s/25s (50s/35s RX+) 10 DB step ups 35s/25s (50s/35s RX+)

Partner WODness Metcon (Time) One partner works at a time Divide reps and order how you wish 60 Hang Power Cleans 95/65 70 step-ups 20" 80 GHD 9 x 100m run/row 100 yd prowler

CrossFit Siloam Springs – CrossFit Metcon (Time) One partner works at a time Divide reps and order how you wish 60 Hang Power Cleans 95/65 70 step-ups 20″ 80 GHD 9 x 100m run/row

30 min work on weaknesses/mobility & 2 round WOD EMOM clock will run— Consider 10-12 min EMOM of: pull-up negatives/ring dips if pre-pull-up kipping/butterfly pull-up work T2B work 5-10 reps/min ring/bar MU WB (5-10

CrossFit Siloam Springs – CrossFit Grab a partner & pick a skill or two Ask your coach if you need direction Move forward in your training! EMOM clock will run— Consider 6, 8, 10,