Aloha Friday:

 Warm-up

Tabata (4 rounds each)
Jumping jacks
Med ball cleans
Toe taps on med ball
Back extensions
*group stretch to follow

Weightlifting

Clean Complex 15 minutes to find your 1rm clean complex (full clean + hang clean)

Metcon

Metcon (AMRAP - Reps)Partner wod!
2 minutes:
Partner1-Run 200m
Partner2- Max Wall Balls (20/14 to 10/9ft)
*switch
2 minutes:
Partner1-Run 200m
Partner2-Max Clean and Jerk (125/95)
*switch
2minutes:
Partner1-Run 200m
Partner2- Max Deadlifts (125/95)
*switch*this is a continuous running clock broken down to 2 minute pieces
*your score is the amount of repetitions both partners have completed at the end of the deadlifts
*run does not count as a rep