DG Warm-up Warm-up 3 Rounds 10 empty bar thrusters 10 swings 10 second handstand hold on wall Metcon Metcon (3 Rounds for reps) 10 Min EMOM HSPU Score is lowest number in any round

Helen Warm-up Warm-up 3 rounds of Cindy Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Back Squat (3X5 @80%) Push Press (3X5 @80%) Metcon Helen (Time) 3 Rounds for time of: 400m

Partner WOD Warm-up Warm-up Pendlay Clean / Jerk Warmup with Press from Split and Jerk from Split Weightlifting 1 Power Clean (5×3+5) Weightlifting 1&2 3x Max Chin-Ups (Max reps) 3 Rounds of Max Chin-Ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Snatch Warmup Weightlifting 1 Deadlift (1×5+10) Weightlifting 1&2 Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Metcon (Weight) 15 Min EMOM Snatch Metcon Metcon (Time)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 empty bar thrusters 10 swings 10 second handstand hold on wall Metcon Metcon (3 Rounds for reps) 10 Min EMOM HSPU Score

CrossFit Siloam Springs – CrossFit Weightlifting 1 Power Clean (5×3+5) Metcon (3 Rounds for reps) 3XMax Strict Chin-Ups Weightlifting 2 Deadlift (Deadlift Heavy Single followed by 2X5@80% of HS) Metcon Metcon (Time) 3RFT 25

3 Rounds for Time Weightlifting 1 Power Clean (5×3+5) Metcon (3 Rounds for reps) 3XMax Strict Chin-Ups Weightlifting 2 Deadlift (Deadlift Heavy Single followed by 2X5@80% of HS) Metcon Metcon (Time) 3RFT 25 Wallballs

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (10 air squats, 10 pushups) Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Thruster (3X5@80%) Metcon Metcon (Time) Burpee Fran –