Aloha Monday:

 Warm-up

3 Rounds
100m Run
5 med ball cleans
5 RKB
5 Goblet Squats w 3 sec hold

Weightlifting

Power Cleans + Front Squat (1x1)Take 15 Minutes to Find a Heavy Single for Today

Weightlifting

Clean Pull

3x5@90%
2x5@90%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP4
100m Run
10 Ring Muscle UpsSub 3 Pull Ups + 3 Dips per muscle up

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP4
100m Run
10 KBS (53/35)Rx+ 70/53 KB

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP4
100m Run
10 Box Jumps (30/24)