21-15-9 PALP Back Squat (3×5+5) Push Press (3×5+5) PAINTP Metcon (Weight) Heavy single 1 1/4 front squat Front Squat (3×5@80%) Metcon Metcon (Time) Snatch (95/65) Hang cleans (95/65) Box jumps

CrossFit Siloam Springs – CrossFit PAINTP Metcon (Weight) Hang snatch + snatch + OHS Work up to heavy single Metcon Metcon (Time) Partner WOD 2 rounds for time 50 wallballs 20/14 50 ghds 50

Partner WOD PAINTP Metcon (Weight) Hang snatch + snatch + OHS Work up to heavy single Metcon Metcon (Time) Partner WOD

CrossFit Siloam Springs – CrossFit PALP PAINTP Power Clean (5×3) Metcon CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#

CrossFit Open 11.3 PALP PAINTP Power Clean (5×3) Metcon CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#

CrossFit Siloam Springs – CrossFit Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

Lynne Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

Nancy Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#