CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 x 30 second L-Sit Metcon Metcon (Time) 5 Rounds for Time: 12 KB snatches L-arm (1.5/1) 12 KB snatches R-arm (1.5/1) 3 rope climbs

Skill 3×30 second l-sit. WOD 5 rounds for time: 12 KB snatches L-arm (1.5/1), 12 KB snatches R-arm (1.5/1), 3 rope climbs, Row 250m, Rest 3 minutes.

Strength Deaddlift 5×3 @ 80% 14 minute EMOM Evens 6 HSPUs (strict if possible), Odds 30 second plank hold. WOD 5 rounds for time: 200m sprint, Rest 1 minute.

Strength Back squat 5×3 @ 80% WOD 15.1 9 minute AMRAP 15 T2B, 10 deadlifts (115/75), 5 snatches (115/75). Extra credit 1 minute rest then 7 minute AMRAP 5 T2B, 5 deadlifts (115/75), 5

Strength Power clean 5×3 @ %75 WOD For time: 30 wall balls (20/14), Run 1 mile, 30 wall balls (20/14).

Strength Bench press 5×5 %75 WOD Cindy 20 minute AMRAP 5 pull ups, 10 push ups, 15 air squats.

Skill 3 rounds not for time: Each round unbroken. 30 second handstand hold, 3 strict HSPUs, Max kipping HSPUs. (Use box for scaled option- pike HSPUs). WOD 15 minute AMRAP 10 strict ring rows,

Strength Deadlift 5×5 @75% WOD 12 minute AMRAP 10 deadlifts (275/185), 20 ghd sit ups, 30 DUs