CrossFit Siloam Springs – CrossFit Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips PALP Deadlift (1×5 +10) Pull-ups (3x MAX Strict) PAINTP Deadlift (3×3)

Elizabeth Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips PALP Deadlift (1×5 +10) PAINTP Pull-ups (3x MAX Strick )

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5) Push Press (3×5) PAINTP Front Squat (Heavy Single then 3×5 @ 80%) Metcon Metcon (Time) Buy in Lunge 100m 3 RFT 5 HSPU 10 GHD

3 Rounds for Time PALP Back Squat (3×5) Push Press (3×5) PAINTP Front Squat (Heavy Single then 3×5 @ 80%) Metcon Metcon (Time) Buy in Lunge 100m 3 RFT 5 HSPU 10 GHD 15

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3) 3x Max Chin-Ups 3 Rounds od Max Chin-Ups PAINTP Thruster (3 max from the floor) Metcon Metcon (Time) 10/20/30/40/50/40/30/20/10 Unbroken Double Unders

10/20/30/40/50/40/30/20/10 PALP Power Clean (5×3) 3x Max Chin-Ups (Max reps) 3 Rounds od Max Chin-Ups PAINTP Thruster (3 max from the floor) Metcon Metcon (Time) 10/20/30/40/50/40/30/20/10 Unbroken Double Unders

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Bench Press (heavy single, then 3×5 @80% of the heavy single) Metcon Metcon (Time) Partner WOD 100 Kettle Bell

Partner WOD PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Bench Press (heavy single, then 3×5 @80% of the heavy single) Metcon Metcon (Time) Partner WOD 100 Kettle Bell Swings 2/1.5 400m