Aloha Monday:

 Warm-up

Tabata
Double Unders
Med ball cleans
Toe Taps
Air Squats
*group stretch to follow

Weightlifting

Back Squat 5x5@ 70%
*Keep the weightload the same.  If you do not complete all 5 sets, log in the amount of sets you completed at 70% of your 1rm

Metcon

Metcon (AMRAP - Reps)EMOM 8 Minutes
Odd-10 chest to bar
Even-20 Alternating Pistols2 Minute rest between wods.

Metcon

Metcon (AMRAP - Reps)EMOM 8 Minutes
Odd- 5 Hang Power Clean (175/125)
Even- 10 Deadlifts (175/125)