Aloha Monday:

 Warm-up

300m run
10 squat w/band around knees
10 shoulder press w/band
10 plank ups
200m run
10 thruster w/band
10 pass thrus
10 around the world
*group stretch to follow

Weightlifting

Back Squat 2x5@65%
3x5@70%
*log your weight for 3 sets of 5 reps

Metcon

Metcon (AMRAP - Reps)3 rounds of 1 minute max effort at each station:
1-box jumps (30/24)
2-thrusters (55/85)
3-pull ups
4-burpees
*Rest 1 minute between rounds
*Rx+ = (36/30) box jump
                  (75/105) thruster
                  Chest to Bar
In order to log RX+, you must do all three movements as RX+

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