Aloha Friday:

 Warm-up

3 Rounds
Run 200m
10 Thrusters w band
5 pull ups
10 OH squats w band
*group stretch to follow

Weightlifting

Thruster EMOM 12
Perform 2 thrusters each minute building at on each set if possible
*Log in your heaviest set of 2 reps

Metcon

Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP
5 Squat Clean Thrusters (95/65)
10 Chest to Bar

RX+ 125/85