FGB Weightlifting Front Squat (3×5) Metcon Metcon (3 Rounds for reps) Fight Gone Bad Style 3 Rounds of: Deadlifts  165/115 CTB pull-ups Back squat from the floor 165/115 Bench press 135/65 Bench jumps 1 Minute

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (3×5) Metcon Metcon (3 Rounds for reps) Fight Gone Bad Style 3 Rounds of: Deadlifts  165/115 CTB pull-ups Back squat from the floor 165/115 Bench press 135/65

4 Rounds for Time, 21-15-9 Metcon Metcon (Time) 4 Rounds for Time 10 Box jump (24/20) 10 thrusters (95/65) 10 burpees over bar Metcon (Time) 21/15/9 KB swings 1.5/1 Toes to bar Buy out

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 Rounds for Time 10 Box jump (24/20) 10 thrusters (95/65) 10 burpees over bar Metcon (Time) 21/15/9 Buy in 500 M row KB swings 1.5/1

5 Minute AMRAP Weightlifting Bench Press (3×5@70-80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Sit Ups 20 Double Unders

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5@70-80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Sit Ups 20 Double Unders

Death by Power Cleans Metcon Metcon (AMRAP – Rounds) Death by touch and go Power Cleans 135/95 Metcon (AMRAP – Rounds) Complete in as few sets as possible of 75 Overhead Squats 95/65 Post

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Death by touch and go Power Cleans 135/95 Metcon (AMRAP – Rounds) Complete in as few sets as possible of 75 Overhead Squats 95/65