CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3 +5) PAINTP Push Press (3×5 at 80% from the floor) Bench Press (3×5 at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP

8 Minute AMRAP PALP Power Clean (5×3 +5) PAINTP Push Press (3×5 at 80% from the floor) Bench Press (3×5 at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 toes

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Front Squat (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 deadlift 225/155 10 med ball

10 AMRAP PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Front Squat (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 deadlift 225/155 10 med ball cleans (20/14) 10

CrossFit Siloam Springs – CrossFit PALP Metcon (No Measure) 10 min pull-up technique Metcon (3 Rounds for reps) 15 min cap 1 set max strict pullups 1 set max kipping pullups 1 set max

20 Minute AMRAP PALP Metcon 10 min pull-up technique Metcon (3 Rounds for reps) 15 min cap 1 set max strict pullups 1 set max kipping pullups 1 set max butterfly pullups PAINTP Metcon

CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5 +10) PAINTP Back Squat (3×5) Metcon Metcon (3 Rounds for reps) 3x Max HSPU 10 Minute time cap Metcon (AMRAP – Rounds and Reps) 8 min

8 Minute AMRAP PALP Deadlift (1×5 +10) PAINTP Back Squat (3×5) Metcon Metcon (3 Rounds for reps) 3x Max HSPU 10 Minute time cap Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 20