Aloha Monday:

 Warm-up

Run 400m
Empty Barbell Work
-first pull, second pull
-front squat
-shoulder press
-jerk

Weightlifting

3 Cleans + 1 Jerk

1@60%
1@ 65%
1@70%
3@ 75%
*one rep= 3 squat cleans + 1 jerk

Weightlifting

Clean Pull

(4x3@ 90%)

Weightlifting

Front Squat

(4x5@ 70%)

Metcon

Metcon (AMRAP - Reps)10 Minute AMRAP
1 Rope Climb
5 Burpees
2 Rope Climbs
5 Burpees
3 Rope Climbs
5 Burpees
4 Rope Climbs
5 Burpees
*Keep adding one rope climb per roundRX+= Legless Rope Climbs
*Burpees do not count as reps