Aloha Monday:

 Warm-up

Run 200m
10 Squats
10 Push Ups
5 Pull Ups
Run 200m
10 Squat Jumps
10 Plyo Push Ups
5 Pull Ups
*group stretch to follow

Weightlifting

Back Squat 1x5@65%
1x5@70%
1x5@75%
1x5@80%
*log in last set of 5 reps

Metcon

Metcon (Time)Mini Chipper for Time:
40 Wall Ball Shots (20/14 to 10/9ft)
30 Hand Release Push Ups
20 Goblet Squats (53/35)
10 Toes To Bar
5 Burpee Chest to Bar