Bench/Push Press Super Set Bench Press (3 x 5) Push Press (3 x 5)

CrossFit Siloam Springs – CrossFit Metcon (Time) 7.4.1776 2 Rounds for time 1 partner works at a time 7 Bear complex 135/95 4 rope climbs (4x stand up:1 = RX) 17 DB triple thruster

OH Squat work & Metcom Overhead Squat (5 x 3) First work on technique of Squat Snatch into 5 rep OH squat – 95/65 then 5 x 3 heavy from rack

CrossFit Siloam Springs – CrossFit Push Press (3 x 5 Find a challenging weight) Metcon (AMRAP – Reps) 10 min AMRAP 3s, 6s, 9s, 12s, etc Pullups Ring dips T2B HSPU (DB Strict Press