Aloha Monday:

 Warm-up

Run 400m
Empty barbell work:
5 deadlifts
5 power cleans
5 front squats
5 shoulder press
5 push jerks

Weightlifting

2 Cleans + 1 Jerk

1@65%
1@70%
1@75%
4@80%

Weightlifting

Clean Pull

3x3@105%
3x2@110%

Weightlifting

Front Squat

3@80%
1@85%
3@80%
1@87%
3@80%
1@90%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 8
1 muscle up
2 alternating pistols
3 box jumps (36/30)-

muscle up can be bar or ring
-sub 3 pull ups + 3 dips as scaled