Aloha Friday:

 Warm-up

Run 200m
5 Pull Ups
10 OH lunges w band
10 thrusters w band
Run 200m
5 Pull Ups
10 Pass Thrus
10 Around the World (ea direction)
*Group stretch to follow

Weightlifting

Push Jerk + Split Jerk Take 15 Minutes to find your 1rm push jerk + split jerk complex

Metcon

Metcon (Time)4 Rounds for Time
10 OH walking lunges (95/65)
8 Hang Power Snatch (95/65)
6 Thrusters (95/65)
4 Chest to Bar